With an abundance of winter sports and recreational activities to participate in, there’s a reason so many of us choose to reside in northwest Colorado.

Dr. Alex Meininger, Orthopaedic Surgeon

There’s nothing better than the beautiful views of snow-capped mountains, wind-burned cheeks and spending a day in the snow. As we start to itch for the outdoors, it’s important to be wary of any injury risks for our respective sports and to know what we need to do to prevent getting hurt this season.

“Wintertime is one of our busiest seasons because winter activities, ranging from cross country skiing to snowmobiling, are why a lot of people choose to live here,” said Dr. Alex Meininger, an MRH visiting orthopaedic surgeon and sports medicine specialist from the Steamboat Orthopaedic & Spine Institute. “Any effort we can put into our preseason will maximize our experiences and help us avoid injury during the winter season.”

If this year’s winter season caught you by surprise, you’re not the only one. The good news is it’s never too late to be prepared.

Common injuries during the winter

Injuries that are more common this time of year involve the lower extremity of the body — for example, knee or leg injuries. ACL tears, meniscus injuries, broken legs or feet, snowboarder’s ankle and other sprains, strains, dislocations and fractures are a few examples of injuries to be careful of.

Upper body and shoulder injuries are also common from crashes and trying to break your fall, as well as overuse injuries, such as tendonitis, usually due to individuals not preparing for their sport properly.

According to the American Academy of Orthopaedic Surgeons, nearly 200,000 winter sports enthusiasts and athletes were treated at hospitals, doctors’ offices and emergency rooms nationwide for their injuries in 2018. That figure includes:

• 76,000 skiing-related incidents
• 53,000 snowboarding-related incidents
• 48,000 injuries from ice skating
• 22,000 injuries from sledding

Many, if not most, injuries happen at the end of the day when people overexert themselves and try to fit in one last run. If you’re in pain or just tired from a full day of moving, Dr. Meininger recommends listening to your body and stopping physical activity immediately. It boils down to this question: is that last run worth risking the rest of your season?

“Patients don’t always listen to their bodies, which is how they can get hurt,” he explained. “A weak, tired body may be more prone to injury.”

Tips for staying active during the wintertime

It can be tempting to opt out of physical activity when the weather is frosty and the days are shorter, but don’t fall into the temptation! Here are some ways you can stay active all winter long:

• Try a new outdoor activity, such as brisk walking, snowshoeing, jogging/running, ice skating, sledding, cross-country skiing, downhill skiing, snowboarding or snowmobiling. Even raking leaves and shoveling snow can get your heart rate up. Make sure you dress appropriately with water and wind-resistant layers and avoid cotton if you can.
• Try a new indoor activity you can do at home, such as yoga, dancing, a home workout circuit or active housework activities like vacuuming and sweeping.
• Don’t forget to hydrate. You might not feel as thirsty as when it’s hot outside, but your body still needs water before, during and after your workouts.
• If you are working out outdoors, take advantage of daylight hours. If you have to work out when it’s dark out, invest in reflective materials and/or a headlamp.
• Enlist your friends or family as workout partners. It’s easy to stay active when you have someone staying active with you and holding you accountable.

Source: American Heart Association, National Kidney Foundation

How to prevent injuries this season

Any work you can put in ahead of the season will make your winter sport of choice easier and more enjoyable.

Downhill Skiing, Snowboarding, Cross Country Skiing

If downhill skiing or snowboarding is your cup of tea, Dr. Meininger recommends enhancing your strength and endurance so that you are fit enough to ride down the slopes. Since skiing is a high-cardiovascular sport, the better cardio shape you’re in, the more likely you’ll have the stamina to endure a day of downhill snow sports.

Recommendations:

• Getting on an exercise bike
• Doing squats in the living room
• Regular walking, jogging and running

The key is to activate all of the muscle groups you’ll be using and getting them ready for the season. When it comes to cardiovascular activity, start short — at about 30 minutes — and build your stamina so that you can go for longer and longer each week. With higher stamina comes better knowledge of how to react when your body is tired.

For more experienced skiers, Dr. Meininger recommends focusing on strengthening the muscle groups in the front thigh, back thigh, quads and hamstrings. Building muscle that will support your knees on the slopes and provide you with good stability will ultimately improve your action and response times on the mountain, ensuring you are quick enough to avoid injury.

Exercises could include:

• Squats and lunges in the gym
• More dynamic movements such as HIIT workouts
• Power-building exercises such as box jumps and step-ups
• Jump roping, which can also help to build strength and improve coordination and reflexes

“Combining all of these exercises will help you navigate your day on the hill and enjoy an injury-free day,” Dr. Meininger said.

Power/Motor Sports

The same tips are valid for snowmobilers and individuals who enjoy power or motor sports. These types of activities are still intense exercises and require upper and lower body strength. Make your days outdoors more enjoyable with time spent in the gym, focusing on shoulder, back, abs and glute exercises so you don’t put yourself at increased injury risk.

“Strength is still important for power activities and so is listening to your body,” Dr. Meininger said. “You need to be in good enough shape to make on-the-fly calls that could protect you in the long run.”

Additional tips for injury prevention from the American Academy of Orthopaedic Surgeons include:

• Wear the appropriate protective gear, including goggles, helmets, gloves and padding.
• Ensure your equipment is working properly before using it.
• Stay hydrated before, during and after activities.
• Warm up accordingly before your activity, as cold muscles, tendons and ligaments are vulnerable to injury.
• Never participate in your winter sport alone; bring a buddy.
• Be wary of upcoming storm warnings as well as severe drops in temperature.

What to do if you get hurt

Unfortunately, accidents can still happen no matter how experienced you are. Your recovery time and next steps are ultimately dependent on your injury.

Larger injuries like broken legs will need to go to the ER and they may cut your season short. Less intense injuries like knee sprains can be treated with rest, compression wraps and anti-inflammatories. RICE is a helpful acronym to remember when you have a minor injury and are treating at home — rest, ice, compression and elevation.

“The injury dictates urgency and treatment,” Dr. Meininger said. “We offer patients state-of-the-art care in Craig and Steamboat. We are fully prepared to look at minor and intense problems and provide guidance.”

If you are hurt and at-home treatment is out of the picture, physical therapy is likely the next step. Physical therapists screen patients to see if they can help, or if the patient needs to be seen by an orthopaedic specialist. Orthopaedic providers have the capabilities to take a closer look and request an MRI if surgery may be necessary.

The goal of an orthopaedic provider is to determine a treatment that gets you back to doing the sports and activities you love.

“In order for our time on the slopes to be most fulfilling, we should be strong and capable so that we have the endurance and stamina to enjoy the day as well as the strength to adapt in unexpected conditions,” Dr. Meininger concluded.