Winter is a great time to head outside for physical activity. There’s skiing and snowboarding for the thrill seekers, cold-weather hiking for the nature lovers, and ice-skating rinks with hot cocoa for families. But winter sports and cold-weather workouts come with risks. Following these safety tips and taking proper precautions can significantly reduce the risk of winter sports injuries and avoid a trip to the emergency room this season.
Winter Sports Injuries: A Common Affliction
Between 100,000 and 200,000 people receive medical treatment for winter sports injuries every year. The most common winter sports injuries include skin injuries, head injuries and musculoskeletal injuries, which involve damage to your bones, muscles, tendons and ligaments, such as:
- Blisters
- Bruises
- Cuts and scrapes
- Dislocated shoulders
- Fractures, including broken arms, legs, wrists, ankles and collarbones
- Head injuries, including concussions and traumatic brain injuries (TBIs)
- Knee injuries, including ACL tears
- Sprains and strains
Injuries related to cold weather are also frequent, including:
- Chilblains, a type of damage to blood vessels in your skin that leads to redness and blisters
- Frostbite, damage caused by frozen skin, usually on your fingers, toes or face
- Hypothermia, exceptionally low body temperature after cold exposure
- Trench foot, a condition caused by staying in wet and cold shoes for too long
Sunburn can also happen in winter, especially in blindingly white snow.
Basic Winter Sports Safety Tips
There are several steps you can take to prevent injury and stay safe all winter.
- Be weather aware. Check the weather forecast before heading out and know when to call it a day if conditions become unsafe.
- Know your limits. Whether you’re a beginner or an experienced winter athlete, it’s essential to know your skill level and stick to terrain and activities that match your abilities. If you’re new to a winter sport or looking to improve your skills, consider taking lessons from a qualified instructor. They can teach you proper techniques and safety measures.
- Mix it up. Consider cross-training to reduce the risk of overuse injuries. If you’re just starting your winter sports season or trying a new sports activity, gradually increase the intensity and duration of your workouts.
- Stay hydrated. It’s easy to forget about hydration in cold weather, but staying hydrated is just as important in the winter as it is in warmer conditions. Drink plenty of water, whatever the activity.
- Take breaks. Go inside and get out of the cold when you can. Be aware of hypothermia and frostbite symptoms, such as shivering, numbness or pale skin, and seek medical attention if necessary.
- Warm up. Cold muscles are more prone to strains and tears, so spend at least 10 to 15 minutes stretching and getting the blood flowing before you head outside.
If you have any pre-existing medical conditions, consult with your health care provider before engaging in winter sports activities.
The Right Gear Makes a Difference
If you’re heading outside, make sure you’re dressed for the weather. Wearing the right clothes can help prevent problems such as frostbite. Choose layers that you can easily add or remove as needed:
- Base layer: Choose moisture-wicking material to keep sweat away from your skin.
- Insulating layer: Top your base with fleece or wool sweaters and pants to retain heat.
- Outer layer: Wrap up with a water- and windproof jacket or coat to protect against the elements.
- Accessory layer: Don’t forget to protect your extremities with warm gloves, socks, a hat or headband, and a scarf, if needed.
- Footwear: Wear the right shoes for the activity, especially when snow or ice may be present.
If you’re engaging in sports, properly fitted and maintained equipment can significantly reduce the risk of injury. Make sure you have the right size skis, snowboard or ice skates. Wear goggles, helmets, gloves and padding, such as knee pads and wrist guards, during any activities that pose a high risk of injury.
More to Read
- Sports Psychology: Unlocking Mental Resilience for Peak Performance
- The Most Common Endurance Sports Injuries and How to Treat Them
- 5 Ways to Avoid the ER This Winter
- 5 Ways to Stay Active in Winter
Medically reviewed by Michael Zarro, PT, DPT, Board-Certified Sports Clinical Specialist, Certified Strength and Conditioning Specialist; Assistant Professor at the University of Maryland School of Medicine in the Department of Physical Therapy and Rehabilitation Science; and Team Physical Therapist for the University of Maryland Terrapins and University of Maryland, Baltimore County Retrievers.
