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Snow is falling in the mountains, lifts are spinning and the ice is fast — winter sports season is in full swing.
Whether you love to hit the slopes, the rink or the sledding hill, here’s how to protect yourself from the most common injuries.
Common winter sports injuries to avoid
Christian Peterson, DO, a sports medicine surgeon at the UW Medicine Sports Medicine Clinic at Northwest Outpatient Medical Center, says the types of injuries he sees depend on the surface used for the sport.
“In soft snow, we often see tears of ligaments or meniscus,” says Peterson. “In hard pack or ice, we most commonly see fractures and closed head injuries.”
Some injuries that he sees most often include:
- Concussions and other head injuries
- Sprains, strains and dislocations
- Fractures
- Ligament and meniscus tears
- Knee injuries
- Skier’s thumb (an injury to the ligament that supports the thumb)
Of course, it’s not possible to completely prevent an injury unless you opt out of the sport entirely (and who wants to do that?). However, many of these injuries are preventable, and even if you do get hurt, with the proper protection, you can minimize the severity.
4 ways to protect yourself from winter injuries
Think about it: Time spent uninjured equals more time spent participating in the winter sports you love so much. You don’t want to miss out on the season because of an injury and have to wait until next year to try again. Consider following these four tips to prevent injuries when you’re on the slopes or at the ice rink:
Stay hydrated
Just because you’re not running around under the summer sun doesn’t mean you need to drink less water than you would if you were sweating buckets in mid-July.
“With the colder weather, we forget that we can still get dehydrated during our activities,” says Peterson. “It is very important to maintain a level of hydration during sport participation, especially at altitude.”
This means: Put the hockey stick down or take a break in the lodge for a few sips of fluids. And while a warm cup of hot chocolate or coffee feels great after taking off your gear, be sure to drink some water then, too.
Check your gear
Before you lace up your ice skates or put on your ski gear, do a once-over. Is everything working as it should? Does anything look damaged or loose?
“Significant numbers of injuries are due to malfunction of the equipment, such as ski bindings not releasing,” says Peterson.
Make sure your equipment is working correctly before you start your sports activity, so you’re not at risk for something going wrong when you’re out on the slopes or speeding towards a goal.
Wear a helmet
Peterson says the most common injuries in the winter are due to slipping and falls. You can’t always prevent a fall, but taking the proper precautions can ensure that if something happens, you’re prepared.
Helmets can prevent serious head injuries or concussions if you have a bad fall, especially when you’re out on the slopes. A lot of people still ski or snowboard without helmets — don’t be one of those people. Never (seriously, never) opt out of protecting your head when you can. Even if it’s a quick lap around the ice or down a green run, put it on.
If you’re unsure where to start, chat with the folks at the shop where you purchase your gear. They can even help fit helmets to make sure you’re getting the right one for what you’re doing.
Use sunscreen
Believe it or not, you can easily get sunburned at altitude or when the sun reflects off snow or ice. Add sunscreen to your safety routine — no injuries plus no sunburns make for the best winter sports season possible.
Hit the slopes
It’s OK to step out of your comfort zone to try that challenging ski run you’ve wanted to try for years. But the risk you should never take? Not following the proper steps to keep your body (and your brain) safe from injury.
“Prevention of injuries in sports is the simplest thing you can do to enjoy years of healthy participation,” says Peterson. “An ounce goes a long way.”
