5 Tips for Preventing Common Winter Sports Injuries

It’s no secret that winters in New York can bring freezing temperatures, snow, and slick ice — but also skiing, snowboarding, and skating, too. Winter sports are a great way to make the best of the season, but because they often involve speed, steep slopes, and hard surfaces, injuries are not just possible but fairly common.

That said, many accidents are preventable with the right precautions. Our team at Manhattan Orthopedics treats all the most common winter sports injuries, from sprains to fractures, and we’re here to help you prevent injury, too. Here are five key tips to help keep you safe this winter:

1. Warm up, stretch, and maintain fitness

Cold weather tightens your muscles, ligaments, and tendons, making them more prone to strain or tears. Before you hit the slopes or lace up skates, warm up your body with light exercise (like brisk walking or jogging in place) and follow up with dynamic stretching.

Maintaining good overall strength and flexibility is important, too. On days you aren’t outdoors, consider cross-training to build strength in your legs, core, ankles, and hips to help your body handle the demands of winter sports.

2. Use proper, well-fitted equipment and protective gear

Wearing the right gear for your sport and checking that it fits correctly can make a big difference in keeping you safe.

For skiing or snowboarding, make sure bindings are adjusted properly, boots and skates fit snugly and support your ankles, and always wear helmets and protective padding. For ice skating or snowshoeing, make sure your shoes provide good ankle stability and traction.

Proper equipment maintenance matters, too. Worn-out gear or ill-fitting boots can increase your risk for ankle sprains, fractures, or ligament injury.

3. Know and respect your limits

Fatigue, poor technique, or pushing your limits can all lead to injury, no matter the weather, and your risk of injury goes up when it’s cold and icy. Before heading outside, make note of the weather conditions. Icy surfaces, packed snow, or mixed terrain require extra caution — and sometimes it’s smarter to wait for better conditions than risk a fall or twist.

If you’re new to a winter sport like skiing, snowboarding, or ice skating, take lessons from qualified instructors. Learning proper technique and how to fall safely can make a huge difference in preventing serious injury.

4. Prepare to sweat — and make sure to stay hydrated

It’s easy to underestimate the effects of cold air and dehydration in the winter. Start by dressing in layers that wick away sweat and insulate well to keep your muscles warm and your body comfortable. 

And even if you don’t feel sweaty, remember that you lose fluids during physical activity. Dehydration can impair coordination, endurance, and joint lubrication, even when it’s cold outside. Drinking plenty of water before, during, and after activity helps prevent cramping, fatigue, and joint stress.

5. Pay attention to warm-ups, cool-downs, and recovery

Cold-weather activities put extra strain on your muscles and joints. After a day of skiing, snowboarding, or ice skating, don’t skip stretching or a gentle cool-down to ease muscles and tendons back into normal temperature and length. 

Pay attention to signs of pain or discomfort afterward, too. If your knee, ankle, back, or shoulders feel sore or you notice stiffness, swelling, or reduced mobility, take a break. Early care and rest can prevent a minor strain from becoming a more serious injury.

What to do if you get a winter sports injury

Even with all precautions, accidents happen. That’s why we’re here. Our sports injury care team has the experience to diagnose and treat sprains, fractures, ligament tears, and other winter-sports-related injuries, so you can feel better faster.

We offer imaging, casting, bracing, and physical therapy or rehabilitation, depending on your diagnosis. We can also provide guidance on conditioning, pre-season training, and injury prevention so that you’re ready when winter weather rolls around.

Whether you’re planning to hit the slopes, try skating, or just enjoy a snowy hike, we encourage you to take precautions seriously. And if you do suffer an injury, don’t wait. Early evaluation and treatment can mean the difference between a quick recovery and long-term complications. Contact our offices in Astoria, Brooklyn, and Manhattan, New York, for an appointment today.