Snowy days bring out the kid in all of us. But whether you ski, sled, skate or snowboard, those slippery slopes and slick surfaces can also increase your risk for mishaps.
Nearly 200,000 winter sports injuries occur each year, according to the U.S. Consumer Products Safety Commission. Add in the 1 million slips, trips and falls that occur every winter, and your risks of suffering an accident that needs medical care increase significantly.
Here are some of the most common winter injuries—and advice from three top doctors on what to do if you sustain them.
Concussion
A concussion is a traumatic brain injury that can occur if you fall and hit your head, which is all too common among people who sled, ski and snowboard. Symptoms range from mild (blurred vision, drowsiness, confusion or dizziness) to severe (serious headache, light or noise sensitivity, balance issues— even loss of consciousness). “If you experience vomiting, loss of consciousness, midline neck pain or numbness, slurred speech, tingling or weakness in any area of the body, or if you feel the worst headache of your life, go to an urgent care center or emergency department immediately,” says Jason Krystofiak, MD, a board-certified, fellowship-trained primary care sports medicine physician at Cooperman Barnabas Medical Center (CBMC) and a member of RWJBarnabas Health Medical Group. Even if your symptoms are mild, if they don’t go away on their own, consult your health care provider.
Shoulder Injuries
Dislocated shoulders are among the more common injuries suffered by skiers, ice skaters and hockey players. “When you fall, your instinct is to break your fall with an outstretched arm, which can cause the dislocation,” says Peter DeLuca, MD, Chief of Sports Medicine at CBMC. Falls on your arms and hands can also cause wrist sprains and fractures to your hand or wrist, all of which require medical attention.
Knee Injuries
These rank as the top winter sports injuries for skiers. They occur most often in one of the two ligaments (anterior cruciate ligament or medial collateral ligament) that support and stabilize the knee, but they can also include fractures of the kneecap or the bones above and below the knee. People suffering serious knee injuries may require surgery and will likely need physical therapy and rehabilitation.
Skier’s Thumb
This is the second-most common wintertime injury among skiers. It happens when a skier falls and holds onto the pole. “The pole acts like a fulcrum against the thumb,” Dr. DeLuca says. “This can lead to a torn ligament that may require surgery to fix.”
Snowboarder’s Ankle
This is technically called a fracture of the talus bone, which is the bone located directly above your heel. “The way the foot is clipped into a snowboard puts snowboarders at particular risk,” Dr. DeLuca says.
Other Common Winter Injuries
Any slip or fall on the snow could lead to fractures or back and neck injuries. In addition, shoveling heavy amounts of snow (or any kind of strenuous exercise) may increase the risk of a heart attack. “If you feel chest pain or shortness of breath, call 911 immediately,” says Eric Handler, DO, Chair of Emergency Medicine at CBMC.
9 Tips for Safe Winter Fun
Stretch
Even if the only “sport” you take part in this winter is shoveling your sidewalk, you should stretch before you do it. If you’re planning a scheduled ski or snowboarding trip, start a stretching routine a few weeks beforehand and include the muscle groups you’ll most likely use. “For example, if you’re going skiing, stretch your quadriceps, which are constantly activated when you downhill ski,” Dr. DeLuca says.
Wear Protective Equipment
Helmets are a must-have for hockey, skiing, snowboarding and sledding. Wrist guards are also a good choice for many winter sports. Make sure that all safety equipment fits well and is in good condition (no cracks in helmets, for example).
Recognize Your Limits
“Don’t exceed your skill level with regard to the trail you ski or snowboard on,” says Dr. Krystofiak. For example, if you’re a novice skier, don’t try the double black diamond slope, which is only for experts. Also, know when you’re feeling too tired to continue. “I see too many patients who tell me, ‘It was the last run of a long day’ when they suffered their injury,” says Dr. DeLuca.
Know the “Right Way to Fall”
Ice skaters and hockey players will fall on the ice at some point in their lives. They’re taught to fall with their legs fanned out, so they land on their buttocks, which are designed to absorb the fall better than an outstretched arm or hand.
Stay Hydrated
That steam you see when you breathe on a cold day—that’s water leaving the body. Stay hydrated with water (coffee and hot chocolate may dehydrate you). “Dehydrated muscles fatigue much faster and leave you prone to injury,” says Dr. DeLuca.
Keep Warm
Dress in layers and be sure to wear a hat and gloves. “If you start to feel or see any signs of frostbite—tingling, pain or discolored skin on the tips of your ears, nose or fingers—get inside immediately and warm up slowly,” says Dr. Handler.
Watch Your Step
Wear comfortable shoes with a strong grip in icy or snowy conditions. Use a handrail if it’s available. Use ice melt on sidewalks and driveways—either calcium chloride or pet-friendly magnesium chloride.
Shovel Smartly
If you’re age 55 or over, make sure your doctor says it’s safe for you to shovel.
Don’t Go It Alone
Never ski, snowboard or go sledding by yourself. Count on your friends to let you know when it’s time to stop for the day. Always supervise children when they play outside.
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