Winter is upon us! There are lots of fun activities and sports that can be enjoyed in these colder months. But the cold can also bring some unique challenges and hazards along the way that can result in orthopedic injuries like sprains, strains, and fractures of the knee or shoulder. Here are some tips for avoiding winter injuries.
- Stay hydrated: In the summer months, hydration is a common thought, but the risk of dehydration remains in winter also. In fact, the likelihood of dehydration is higher when you are playing sports in cold weather, especially at high altitudes. Make sure you drink enough water before, during, and after your winter activities.
- Check your shoes: Use footwear that offers good insulation and traction. Make sure your shoes have enough room to accommodate thick socks that will keep your feet warm. When outside, wear shoes that have non-skid soles to help avoid slips and falls. You can also consider wearing slip-on ice cleats for added traction.
- Proceed with caution: During winter conditions, take short strides when walking rather than long ones. Don’t rush yourself and use a handrail when taking the stairs. Be mindful of where you are stepping. What looks like a puddle of water may actually be a sheet of ice. A slip or fall can easily result in an injured knee or shoulder so proceed with caution.
- Warm up: When it’s cold outside, this is especially important. Take the time to stretch and perform some lightweight exercises to warm up cold and stiff joints and muscles. Many sports injuries such as ligaments, tendon, or muscle tears can be attributed to jumping straight into activity without warming up.
- Think in layers: This is the simplest strategy to protect yourself from the cold weather while enjoying outdoor activities with friends and family. Depending on the activity level or the change in the weather, you can easily slip on or off layers of clothing helping your body maintain its temperature.
Winter is here and brings fun activities unique to the season. Don’t let your winter fun be interrupted with an injury. Follow these tips and enjoy your activities safely all season long.
Dr. Kai Mithoefer is board certified in both Orthopedic surgery and Orthopedic sports medicine and is internationally recognized as an expert in the field of joint preservation and regenerative orthopedics. Dr. Mithoefer has published more than 100 scientific articles and book chapters and is a frequent speaker at national and international orthopedic meetings.
