When the temperature drops and snow begins to fall, many people can’t wait to hit the slopes or ice rink. Winter fun is on their minds, not injury. Yet if you don’t thoughtfully prepare for your favored activity, it’s easy to have a mishap.
Nearly 200,000 people were injured in 2018 while participating in winter sports, according to the US Consumer Product Safety Commission. These injuries largely came from snow skiing, snowboarding, ice skating, sledding and tobogganing. Sprains, strains, dislocations and fractures were common but also concussions and other head injuries.
In fact, head injuries make up 20% of the roughly 600,000 ski- and snowboarding-related injuries that occur annually across North America, according to a study published in The Journal of Trauma and Acute Care Surgery.
“Certainly, we worry the most about head injuries,” said Dr. Brian Cole, an orthopedic surgeon at Chicago’s Midwest Orthopaedics at Rush. “Those can be pretty significant in settings where there’s uncontrolled speed and you hit a tree or light post.”
A lot of head injuries can be prevented simply by wearing a helmet, something younger people in particular may be reluctant to do, said Dr. Scott Smith, an orthopedic surgeon and sports medicine specialist at Texas Orthopedics, Sports & Rehabilitation Associates in Austin. “But it’s worth it, because you are going to fall down.”
Whether it’s a helmet, skis or skates, it’s essential to check your gear before heading out to make sure it’s in good condition. Proper winter attire is key, as is having plenty of water on hand to combat dehydration — something that often goes unnoticed in winter.
Another smart practice is to exercise with a buddy instead of going solo. This way, someone will be there to assist you should you be injured. Be aware of weather and terrain, Cole said, especially early in the season when temperature fluctuations can affect snow and ice.
It’s also important to do some dynamic stretching before you begin your activity to warm up muscles, and to know your abilities so you don’t tackle a hill or bust a move that’s beyond your capabilities. Take rest breaks and stop before you’re overtired.
“The time you’re most likely to get injured skiing is on your last run,” said Dr. Erin Nance, an orthopedic surgeon with Nance MD in New York. “That’s always the case because you’re fatigued. And when you’re fatigued, you don’t pay as much attention to your technique.”
Since so many winter sports can result in spills, you should learn how to fall properly. Mainly, don’t stick out your hands to try and break your fall, said Nance, who specializes in hand surgery. “You want to tuck and roll so your upper body takes the brunt of the fall,” she said. “You’re less likely to have a catastrophic ligament tear or fracture this way.”
