Common winter sports injuries

Winter brings plenty of opportunities to enjoy fun outdoor sport activities, such as skiing, ice skating, sledding or snowboarding. These activities are beneficial for your cardiovascular health and more importantly, they are entertaining. But what would you do if you happen to incur any of the common winter sports injuries and how to can you prevent them from happening? While prevention is key, it is also important to be prepared for the possibility of injury. In some cases, recovery could just require rest and ice, while in others, it could involve surgery, followed by post operative care.

Understanding the risks

Winter sports, while exhilarating, often involve high speeds, slippery surfaces, and unpredictable terrain, all of which increase the risk of injury. Whether you are a seasoned skier or a first-time snowboarder, it is important to be aware of the physical demands these activities place on your body. Knowing the most common injuries and how they occur can help you take proactive steps to stay safe and enjoy the season with confidence.

Torn meniscus

One of the most common knee injuries. A layman’s terms for meniscus is a knee shock absorber. It is a crescent-shaped pad of cartilage inside the knee that absorbs the shock of running, jumping, squatting and walking and provide stability. Occasionally, even a rather minor motion can cause a tear in the meniscus. Movements that forcefully twist or rotate your knee, such as putting the pressure of your full weight on it, can lead to a torn meniscus. The sign of a torn meniscus are pain (inside or outside the knee), locking, clicking, swelling and pain when going up and down the stairs or squatting. If you have been experiencing this type of pain in your knee, it is time to consult with an orthopaedic specialist.

Torn ACL (anterior cruciate ligament)

ACL or anterior cruciate ligament is one of the main stabilising ligaments in the knee. Injuring your ACL can lead to an unstable knee. These injuries frequently occur during winter sports where sudden moves are involved. Unexpected moves include sudden stops, change in direction or twisting. During ACL reconstruction surgery, the torn ligament is replaced with a piece of tendon.  The new piece of tendon is taken from another part of your knee, or of a deceased donor. The surgery is performed by making a small incision around your knee joint. Depending on the severity of your ACL injury, suggested treatment is not always a surgery and rehabilitation. It may be rest and rehabilitation exercises alone, with an appropriate training program.

Wrist and arm fracture

Broken wrists needs treating as soon as possible. Signs to consider a wrist fracture are severe pain and tenderness, tingling and numbness, bruising, swelling, difficulty moving the hand, even a snap at the time of injury. You can feel dizzy or faint due the shock and pain. Avoid moving the affected arm or wrist as much as possible and stop any bleeding. You can do this by applying pressure to the wound with a clean pad or dressing. Apply an ice pack in any form, this can even include a pack of frozen vegetables. It is important not to eat or drink as advised by your surgeon in preparation for surgery. Surgery may not always be necessary, you may be prescribed painkillers and given a splint and/or sling to support your arm or wrist.

Shoulder injuries

Shoulder injuries often occur during a fall when your automatic response may be to put your arms in front of you to break your fall. The impact of the fall can travel through your arm and cause injury to your shoulder. Whether dislocation, bone fracture or sprained shoulder, it can cause damage. A broken collarbone is another common injury from falling. Some shoulder injuries may require a surgery, therefore, ensure you see a medical advice if you are experiencing pain.

Lower back pain

Another common winter sports injury, especially during skiing and snowboarding is lower back pain due to the demand on your core strength. Your lower back muscles can tire, spasm or strain after long hours on the slopes. Furthermore, sudden falls add to the risk of painful muscle spasm along the spine. These can sometimes be relieved by heat packs, although, do seek professional help if pain persists. Your physiotherapist may use sports massage or suggest pain stabilisation exercises to strengthen your back and abdominal muscles. Before venturing onto the slopes, remember to always thoroughly warm up your back muscles and remember to not overdo it.

Head injuries

Amongst the most risky injuries during winter sports is injury to the head, face and neck. It is imperative to wear an appropriate ski helmet designed for skiing, not other sports. Common head injuries include whiplash and concussion.

Prevention and preparation

There are things you can do to minimise the risk of injury while enjoying winter activities. Preparation is essential when it comes to winter sports. The more you prepare, the less likely you are to get injured. Strength training and core exercises are essential for reducing your risk of injury. It is important to follow any advice of your GP and seek medical advice should exercising should cause you pain.

Take up skiing or snowboarding lessons if you haven’t skied for a few seasons, even experienced skiers can benefit from lessons. They can help you with your technique and even teach you how to fall correctly. Know your ability and keep withing the safest run. Keep in mind to warm up as exercising with cold muscles can lead to an injury. Start your day on the slopes slower regardless of how experienced you are. Make sure all the equipment you are using is fitting and well maintained. Use protective equipment, such as pads for knees and elbows and wrist guards, a ski helmet is essential.

Tiredness, lack of rest and dehydration can also contribute to the risk of injuries, so ensure to know when to stop and stay hydrated. Alcohol and skiing should not be combined, as this not only leads to dehydration, but also increases your risk of injury. Avoid alcohol while on the slopes, as drinking impairs your judgement and makes you prone to take more risks.

Stay in marked areas and ideally avoid skiing on your own. Last but not least, familiarise yourself with the whereabouts of ski lifts and don’t take unnecessary risks.

How can Cavendish Homecare help?

At Cavendish Homecare, we are experts in providing post operative homecare for clients who want to remain in their own homes. When it comes to your health and wellbeing, choosing the right homecare package is of utmost importance and navigating this process can be overwhelming. With Cavendish Homecare by your side, you’ll have the support you need to remain safely at home while enjoying elevated health and wellbeing.

If you would like to enquire about our homecare services, contact us on, 02030085210 or email us at info@cavendishhomecare.com.

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