5 Ways to Prevent Common Winter Sports Injuries

About 200,000 people are treated by medical staff yearly for winter sports-related injuries. See the experts at Summit Orthopaedics in Lake Oswego, Oregon, if you get injured while being active during the colder months.

Many common winter sports injuries are preventable with a few smart habits. Here are five easy ways to stay safe this winter and beyond.

Common winter sports injuries

Common winter sports injuries include:

• Sprains
• Strains
• Fractures
• Muscle, ligament, or tendon injuries
• Dislocations
• Other joint injuries
• Head injuries

Joint injuries may affect your hips, knees, ankles, wrists, elbows, shoulders, or other joints. They may occur because of playing basketball or hockey, wrestling, snowboarding, skiing, sledding, ice skating, or other winter activities.

While not always preventable, you can reduce the risk of injuries during the colder months by taking a few precautions.

5 ways to help prevent winter injuries

Consider the following hacks to minimize the risk of sports injuries this winter season and year-round:

1. Gradually condition your body

As with any other sport, gradually train your muscles for winter sports. Don’t jump in right away at full speed, which increases the risk of pulling or tearing something. 

Start small. For example, if you’re new to snowboarding or skiing, begin with the smaller hills and work your way up.

2. Always warm up and cool down

Cold muscles are more prone to injury, which is why warming up before events is important. Warm up for at least five minutes before training. Gradually increase workout intensity as your muscles begin to warm up.

Cool down after each sweat session. Cool downs should take about twice as long as your warm up.

3. Don’t overtrain

Overtraining is a common cause of winter sports injuries. Train properly for your sport and incorporate rest days into your weekly routine. Listen to your body to avoid overworking it and cross train (vary your workouts) to avoid training the same muscle groups day after day.

4. Stay hydrated

Dehydration can decrease sports performance or recovery and boost the chance of cramping. If your event or training is more than an hour long, add electrolytes to plain water or choose a sports drink to balance electrolytes in your body and maintain lasting hydration. 

Drink fluids every 15-20 minutes during exercise, regardless of the time of year. Your urine should be a light yellow or almost clear color, which indicates proper hydration. 

5. Wear the right protective equipment

Not wearing warm enough clothing or protective equipment can significantly increase your risk of winter sports injuries. Dress in layers and remove some clothing after your warm up when necessary.

Avoid being underdressed for outdoor winter sports activities to prevent injury-prone cold muscles, or frost bite on exposed skin.

If your sport requires a helmet, goggles, pads, mouthpiece, gloves, or specialized shoes, make sure your equipment is appropriate, durable, and undamaged.

Know when to see the doctor

See the experts at Summit Orthopaedics immediately if you experience a traumatic injury, or a minor injury that doesn’t go away on its own. Signs of injuries include pain, redness, tenderness, warmth, swelling, bruising, and stiffness. You might develop decreased joint range of motion, reduced mobility, or visible tissue deformities.

See us at Summit Orthopaedics at the first sign of a serious or non-healing injury. Contact us today by phone at 503-850-9940 or book an appointment online.