A little cold weather won’t deter Wisconsinites from getting out and about. We’ll drive in several inches of snow, tailgate in subzero temperatures and even take a plunge into ice cold water. But even a hearty bunch like us need to exercise a few precautions before we partake in our favorite winter activities. Whether you prefer braving the cold to hit the slopes, or shooting some hoops indoors, here are some things to keep in mind.
Know the Risks
Maybe you’re interested in trying your hand at something new … or maybe you’re a seasoned winter sports vet who could use a few safety refreshers. Either way, it’s a good idea to know which injuries are most common this time of year, and more importantly, how you can avoid them. We spoke with Dr. Nickolas Linkous, Orthopedic Sports Surgeon at ThedaCare, to learn more about the most common risks – and resulting injuries – of winter sports.
“ACL injuries are common in the winter because they typically result from sudden stops or changes in direction, pivoting, landing awkwardly following a jump, or a direct blow to the knee,” he said. “Skiing and basketball are two winter sports that often involve these types of movements.”
He also warned of an increasing incident rate for concussions during the winter sports season.
“When the snow starts getting packed, your risk of falling – and falling hard – increases,” he said. “Those who participate in ice skating and downhill activities like sledding, tobogganing, skiing, and snowboarding can experience a concussion if they aren’t careful.”
Other potential bone and joint injuries commonly caused by slippery weather conditions and/or repetitive motion include:
- Broken collar bone
- Dislocated shoulder
- Torn rotator cuff
- Knee injuries
- Back strains and pulls
- Ankle sprains
- Elbow injuries
Start with the Basics
Like any season, and any sport for that matter, a little preparation can go a long way in helping to prevent injury. This includes completing appropriate warm-up and stretching exercises, staying aware of your surroundings and footing, checking equipment prior to use, and staying hydrated.
“It’s just as important to stay hydrated in the winter as it is in the summer,” said Dr. Linkous. “People have a tendency to think more often about hydration during the hot, summer months, but it can be critical during the winter, too.”
In addition to paying attention to what you’re putting in your body, you should also put a fair amount of consideration into what you’re putting on. Depending on the sport, dressing safely and appropriately for the activity may include wearing:
- Warm layers for quickly changing weather conditions
- Padding, guards, helmets and other protective gear, particularly for downhill activities and high-contact sports
- Properly-fitting shoes and skates
Don’t Go It Alone
When participating in any kind of winter activity – especially outdoors – its best to have someone accompany you.
“Just because we live in an age where most everyone has a cell phone with them the majority of the time, doesn’t mean we should get complacent about safety,” said Dr. Linkous. “Your connection could be unreliable, your phone could break or get lost if you fall, or you could find yourself in an immobile or unconscious state where you can’t operate it yourself. An orthopedic injury can become an increasingly more serious situation if it occurs outside, in the cold, with no one around to help you.”
The same holds true for those whose winter sport of choice is hunting. If you do venture out into separate areas, make sure someone knows where you’re headed and can stay in contact with you. Its also a good idea to avoid consuming alcohol when climbing up and down tree stands, operating a firearm or bow, and relying on your senses to make sound judgement. Last, but not least, make sure you are adequately harnessed to avoid a fall.
Know When to Take a Break
Listen to your body. One of the most common causes of injuries is athletes pushing themselves too far.
“It’s cold out, so sometimes it’s harder to realize how tired and fatigued you’re getting,” Dr. Linkous warned. “It may be tempting to get in one last run down the ski hill or practice that jump one last time, but when you’re fatigued and nearing the end of a long day of activity, you’re especially susceptible to injury. That is when many of the accidents we see tend to occur.”
And if you encounter a minor sprain or strain, tend to it as soon as possible using the R.I.C.E. method:
- REST the injured area
- ICE it for 15 to 20 minutes every two hours
- COMPRESS the injured area to reduce swelling by using a compression wrap like an Ace bandage, or something similar
- ELEVATE the injured area to a level higher than the heart, or as close to it as possible
Complete an Annual Sports Physical
Whether you are participating in a winter sport or have a child involved in one, the most important precaution you can take is practicing common sense. For school age kids – particularly those who only participate in winter sports – this means completing their annual sports physical in the fall.
“No matter what time of year a sports physical occurs, the intention is the same,” explained Dr. Linkous. “This is an important opportunity to ensure your child does not have any pre-existing conditions or current orthopedic injuries or conditions, that put them at elevated risk. It’s also necessary to confirm that the child’s cardiovascular health is conducive to participation in sports.”
Regardless of your age or sport of choice, its important to note that winter sports can pose many dangers if not approached in a careful and thoughtful manner.
“Make smart choices to avoid getting hurt, and if you do suffer an injury, have it examined by a medical professional as soon as possible to avoid unnecessary complications,” said Dr. Linkous. “Staying active during the winter months is great for your physical and mental health, as long as you approach it with safety top of mind.
Gearing up for the winter sports season? Schedule your annual physical today!