A Perfect 10 Winter Sports Safety Tips

The Winter Olympics are coming back! Watching the world’s best athletes give it their all on the international stage for two weeks is inspiring and often motivates us – recreational enthusiasts – to participate in our favorite cold weather activity.

Activities like skiing, snowboarding, ice skating, hockey and sledding are great ways to get outside during the long, cold winter months! You can still have fun even if you aren't performing triple axels or a double cork 1260 - just be safe so you stay injury free!

Common winter sports injuries include fractures, sprains, strains, concussions and joint dislocations. The location of the injuries varies from sport to sport. For example, snowboarders have a greater incidence of wrist injuries, tailbone injuries and concussions. Knee injuries are more common in skiers, namely anterior cruciate ligament (ACL) tears.

CHOP physicians are no strangers to these injuries! Theodore Ganley, MD, Director of the Sports Medicine and Performance Center at Children’s Hospital of Philadelphia (CHOP), is a member of an expert group of physicians, physical therapists and other scientists commissioned by the International Olympic Committee to study the growing rate of youth ACL injuries and address measures for prevention. And sports medicine specialist Naomi Brown, MD, is a team physician for US Figure Skating.

How to prevent winter sports injuries

Fortunately, most of these injuries are preventable. Dr. Ganley and Dr. Brown share the following steps your family can take to reduce your risk of injury during your favorite winter activity.

1. Warm up. One of the best ways to prevent injury is to warm up before exercise, especially when in the cold. Dr. Brown emphasizes that dynamic warmups are best before exercise, while static stretching should be performed after exercise is completed. Dress in layers, as you may be cold when first getting outside, but you will quickly warm up, keeping in mind that extremities will be affected the most by the cold. Wearing lightweight gloves and a breathable, insulating hat will help keep you warm but allow for sweating and prevent overheating.
2. Shape up. Stay in shape and condition muscles prior to participating in winter activities. “It’s impossible to prevent all ligament injuries, but core strengthening, hip strengthening and stability training keep the arms and legs in peak condition, so you minimize your risk of injury,” says Dr. Ganley. It’s important to remember that elite level ice skaters, hockey players and snow skiers/snowboarders engage in a huge amount of core strengthening and endurance training before they ever hit the ice or slopes, he adds. They are also often on a very strict regimen that includes regular intervals of training and rest, proper nutrition, and plenty of sleep.
3. Don’t go from zero to 100. Warm up with light exercises or stretches, and ease into the activity. Cold muscles, tendons and ligaments are more prone to injury.
4. Protection is a must. Always wear the appropriate protective gear for the activity, like helmets, goggles, wrist guards, and knee and/or elbow pads.
5. Test your equipment. Before going on your first run, make sure all your equipment is in good working order.
6. Learn how to fall. Shoulder, elbow and wrist injuries can result from trying to brace during a fall. Take a lesson or two from a trained instructor, who will provide direction on how to fall correctly.
7. Know and follow safety rules. For example, stay within the marked ski and snowboard trails, and learn how to safely get on and off the ski lift.
8. Know your limits. Choose slopes and maneuvers that match your skill level.
9. Stop when you’re tired. Accidents are more likely to occur when you’re fatigued.
10. Layer up. Clothes that become damp from sweat can lower your body temperature. Wear a breathable base layer, add one or two insulating layers, and a water and windproof outer layer to ensure you stay warm and dry. Make sure to wear appropriate socks and footwear as well.
11. Stay hydrated. Drink water before, during and after the activity.

Safe sledding tips

Sledding warrants a few specific tips all its own. While it's a classic recreational winter pastime, it poses some very serious risks, including head injuries (sometimes as serious as traumatic brain injury) and fractures. Follow these tips to sled safely:

• Sledding injuries often result from collisions at the end of paths. Make sure the hill your child is going down is clear of obstacles and isn’t near a road, parking lot, pond, street poles, etc.
• Have children go on the sled by themselves, not with a parent. “Parents often think it’s safer if they go down the hill with their child sitting in front of them, but the increased weight means greater speed down a hill which can lead to a higher-energy injury,” says Dr. Ganley.
• Another common cause of injury is sledding in an improper position. Make sure children go down feet-first, in a seated position, not head-first lying on their stomach.
• Keep feet inside the sled and avoid wearing loose or torn clothing that could get caught in the sled.
• Use a sled that the child can steer.

What to do if an injury does happen

If an injury does occur, Dr. Ganley and Dr. Brown recommend being evaluated by a medical professional as soon as possible to ensure proper treatment and healing.

For head injuries, make sure your child is evaluated for a possible concussion. CHOP's Minds Matter Concussion Program can help children and teens who've suffered a concussion.

And don't jump back in too fast! “After the bones have been fixed, and any sprains and strains have been addressed, children and teens need to be fully rehabilitated,” Dr. Ganley says. “They should also undergo balance training before returning to sports.”

CHOP offers leading-edge sports medicine and concussion care, as well as an Injury Prevention Program that provides education and resources to prevent injuries in children. For more information, complete the Orthopedics Referral Nurse Navigator form or call 215-590-1527.