Winter Sports Injury Prevention

As the Winter Olympics are taking place right now, it seems appropriate to talk about how to prevent winter sports injuries.

In 2015, according to the U.S. Consumer Product Safety Commission, there were more than 246,000 people treated for injuries related to winter sports with 88,000 from snow skiing, 61,000 from snowboarding, 50,000 from ice skating, and 47,000 from sledding and related activities.

The most common of these injuries range from sprains and strains to dislocations and factures. For most people, these injuries tend to occur after overextending themselves past their normal activity levels to get in one more run into the day. It’s at this time that they are often too tired to “catch” themselves before the injury happens. There are, however, things you can pay attention to so that you can prevent injuries.

Year Round Fitness

Like with any sport, staying in good physical condition throughout the year even in your off seasons can help. Keeping up a varied, physical workout routine and playing more than one sport throughout the year can ensure that you are staying in top physical condition and exercising a variety of muscles. This includes warming up thoroughly before playing or participating. Cold muscles, tendons, and ligaments are vulnerable to injury.

Stay Alert

Also with any sport, it is important to stay alert to your surroundings as they can change quickly. This includes the people and objects that are around you as well as to your own physical condition. Everyone likes to push themselves in sports, but it’s important that you aren’t overexerting yourself to the point of injury.

Avoid Exercise While in Pain

The most important thing to pay attention to is pain. If you’re experiencing pain, it’s important to let your body rest and recoup as well as to see a doctor if necessary.
There’s also a number of things you can do specific to winter sports to prevent injuries.

Stay Hydrated

Staying hydrated is the most important part of staying fit and preventing injuries. A dehydrated body leads to muscle cramps and other issues that can mean severe injuries. By staying hydrated, you are allowing your body to stay flexible and at the top of your game.

Some Other Winter Tips

  • Though winter sports can be tempting to enjoy some solo fun, never participate alone in a winter sport.
  • Wear appropriate protective gear including goggles, helmets, gloves, and padding, and check that equipment is working properly prior to use.
  • Wear several layers of light, loose and water- and wind-resistant clothing for warmth and protection. Layering allows you to accommodate your body’s constantly changing temperature. Wear proper footwear that provides warmth and dryness, as well as ample ankle support.
  • Know and abide by all rules of the sport in which you are participating.
  • Take a lesson (or several) from a qualified instructor, especially in sports like skiing and snowboarding. Learning how to fall correctly and safely can reduce the risk of injury.
  • Pay attention to warnings about upcoming storms and severe drops in temperature.
  • Seek shelter and medical attention immediately if you, or anyone with you, is experiencing hypothermia or frostbite. Make sure everyone is aware of proper procedures for getting help, if injuries occur.

This article is brought to you by Dr. Brandon Downs, of Orthopaedic Specialists, specializing in knee, hip and shoulder pain. Find Dr.Downs in Nashville, Dickson and Ashland City and online at Orthopaedicspecialists.com.

Locations:

1912 Charlotte Ave, Nashville 37203, (615) 590-8000
415 Henslee Drive, Dickson 37055, (615) 375-8287
313 North Main Street, Ashland City 37015, (615) 590-8000