Winter sports injuries

The cold temperature may tempt some to remain on the couch until spring but for others who are more active, a sedentary winter can do more harm than good. Learn how you can be active and stay injury and pain-free this winter.

Even when the weather outside is frightful, people in many other countries with weather more harsh than ours, can't wait to lace up their skates, strap on a snowboard or click on their skis to take advantage of a winter wonderland.

But if you are not careful, your favourite outdoor activities and tasks you are not so fond of, like shovelling snow, could land you in Accident and Emergency.  There are plenty of ways to protect yourself from pains and winter injuries, and assessing the potential dangers of your activities is your first point of defence.

Statistics on winter sports injuries, aches and pains.
In Canada, the most dangerous winter activity is snowmobiling; the Canadian Institute for Health Information reported the activity accounted for 16 per cent of all severe sports and recreational injuries in winter of 2000/2001.  Downhill skiing came in at six per cent, followed by snowboarding at five per cent.

The U.S.'s Consumer Product Safety Commission reported nearly half a million injuries from winter activities in 2004. In 2005, the American Academy of Orthopaedic Surgeons and the Institute of Preventative Sports Medicine found that over 83,000 people sought medical attention for injuries from skiing, 62,000 for hockey, 37,000 for snowboarding and 25,000 for sledding.

According to a recent Leger Marketing survey, 70 per cent of Canadians expect to experience aches and pains while shovelling snow this winter. Whilst 60 per cent expect to experience pain while skiing, snowboarding or snowshoeing.

Who is at risk of getting a winter injury?
If you think you're older and wiser than the fearless kids who hurl themselves off ski jumps, and therefore you're safe from winter injuries, think again. "The people who really injure themselves are middle-aged people who have not quite recognized that they are going to hurt themselves," says Dr. Dan Ezekiel, attending physician at Vancouver General Hospital and assistant professor at University of British Columbia.

"Joints, ligaments and cartilage just don't stretch as well as you get older," he says.  "An injury that, for a young person, would just be a strain can cause the ligament to tear in middle aged people".

Some of the most common winter health issues include:
Knee pain - from fast sports like skiing and hockey.
Back pain - from falls and heavy shovelling.
Fractures - especially in the elderly, from slipping and falling on ice.
Heart attacks - from heavy shovelling.
Osteoarthritis flare-ups - from changes in barometric pressure.

Winter workouts
All this talk of winter hazards could have you intent on hibernating but you don't have to hide indoors all season to prevent injury. In fact, a sedentary winter can lead to aches and pains, so you need to get moving.  This simply means you just have to take some precautions to safely enjoy the winter.

Stay active - "People tend to become less active in the winter and your joints don't like that," explains Ezekiel. "Walk in the shopping centre ,go to the gym, try low-impact outdoor activities like snowshoeing and cross-country skiing".

Play safe - If you love downhill skiing, you don't have to give it up, says Ezekiel. Just be smart about the activities you do. Ski less steep runs, avoid the moguls and watch out for congested areas.

Take arthritis medication regularly as a preventative measure, rather than when you have flare-ups.

Watch your weight - "There's a reason why people make resolutions in the middle of winter," says Ezekiel. "Because they see they've put on some weight, they're not exercising as much." Instead of making resolutions, maintain the same weight all year long.

Make sure you do warm-up exercises - Cold muscles, tendons and ligaments are more vulnerable to injury.

Dress properly - Wear the proper clothing, make sure your equipment is tuned up, and wear supportive footwear to combat slips and falls.

Take a break - If you feel any pain or major discomfort, stop what you're doing.

Most important, regardless of the activity you take on this winter, remember to take a break if you feel any pain or major discomfort.