Winter brings snow, ice, and plenty of opportunities for outdoor fun. Whether you’re out skiing, snowboarding, or just enjoying a snowy walk, the winter season has its own charm. However, it also comes with an increased risk of orthopaedic injuries due to slippery surfaces, cold temperatures, and more intense physical activities. 

Here’s a look at the most frequent injuries people face during the winter and tips to prevent them.

Sprains and Strains

Sprains happen when the ligaments that connect bones to other bones get overstretched or torn. Strains, on the other hand, affect muscles and tendons, which can become overextended or torn as well. Both injuries are common during the winter because of slips on ice, missteps in deep snow, or overexertion during physical activities.

To prevent sprains and strains, focus on strengthening exercises, especially for your legs and core. These muscles help with balance and stability, reducing the risk of injury. When walking outside, wear shoes or boots with good traction, and always take it slow on icy or uneven surfaces. If you’re into winter sports like skiing, make sure you warm up your muscles with a good stretch before hitting the slopes.

Fractures (Broken Bones)

A fracture occurs when a bone cracks or breaks, which can happen from falls or direct impacts. During the winter, fractures in the wrist, ankle, and hip are particularly common. Slipping on ice is a major culprit. When you fall, it’s natural to throw your hands out to break the fall, which often leads to wrist fractures. Hip fractures, which are more serious, tend to occur in older adults who may already have weaker bones.

To reduce the risk of fractures, be cautious about walking on slippery or icy surfaces. Use handrails when available, and consider using walking aids like a cane or ice grippers if you need extra stability. Make sure to maintain good bone health by eating calcium-rich foods, getting enough vitamin D, and doing weight-bearing exercises like walking or light resistance training to keep your bones strong.

Dislocations

Dislocations happen when a bone is forced out of its normal position in a joint. These are often the result of a sudden fall or impact, which can be common during winter sports or even when slipping on ice. The shoulder is the most commonly dislocated joint, but dislocations can happen in the knee, hip, or other joints as well.

Avoiding dislocations involves being cautious in icy or snowy conditions and ensuring you’re properly conditioned for winter activities. Strengthening the muscles around your joints can help keep them stable and less likely to be injured. For those engaging in winter sports like skiing or snowboarding, ensure you’re using proper form and technique, and consider wearing protective gear such as wrist guards or knee pads.

Anterior Cruciate Ligament (ACL) Injuries

The ACL is one of the main ligaments that helps stabilize your knee. ACL injuries are common in winter sports like skiing, where sudden twists and turns can cause the ligament to tear or strain. These injuries are particularly common among athletes but can happen to anyone who experiences an awkward fall or sudden movement.

Strengthen your leg muscles, particularly the hamstrings and quadriceps, to provide more support to your knees. Learning proper skiing or snowboarding techniques can also help you avoid putting unnecessary strain on your knees. If you’re new to winter sports, consider taking lessons to ensure you’re using the correct form. Wearing a knee brace may also provide extra stability if you’ve had a previous knee injury.

Rotator Cuff Tears

Tears in the rotator cuff, which is a group of muscles and tendons that keep your shoulder joint stable, can happen from overuse or sudden trauma. Bother overuse and sudden trauma are much more likely in winter sports or during vigorous snow shoveling. If you find yourself constantly lifting heavy snow or performing repetitive overhead movements, you may be at higher risk.

To prevent rotator cuff tears, take breaks when performing repetitive activities like shoveling. Use the proper form—bend your knees and lift with your legs, not your back or shoulders. Strengthening your shoulder muscles and practicing flexibility exercises can help protect the rotator cuff from injury. Also, try using an ergonomic snow shovel to reduce strain on your body.

Lower Back Injuries

Lower back injuries are common in the winter, especially from shoveling snow, slipping on ice, or lifting heavy items. Back strains can happen when the muscles and ligaments in the lower back are overstretched or torn, often due to poor lifting techniques or sudden movements.

When lifting, try to lift with your legs instead of your back, and avoid twisting your midsection while carrying heavy items. If you’re shoveling snow, try to push the snow instead of lifting it whenever possible, and take frequent breaks to prevent overexertion. Regular stretching and core-strengthening exercises can also help support your lower back and prevent injuries.

Concussions

When the head is hit or jolted to a point of your brain moving rapidly inside the skull, the resulting damage is known as a concussion. Concussions are common in winter sports like ice hockey, snowboarding, or even slipping on ice and hitting your head.

Always wear appropriate protective gear when engaging in winter sports, such as helmets when skiing, snowboarding, or ice skating. If you’re walking on icy surfaces, be mindful of your footing to avoid slips and falls. If you do hit your head, seek medical attention immediately to rule out a concussion.

Our team at Mobility Bone & Joint Institute can help you recover from any winter orthopaedic injuries you might find yourself dealing with. Reach out to us, and let’s get you on the mend today!