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03 Dec 2024Fresno’s winter sports scene draws attention, and even more people head into the mountains for additional options. However fun winter sports are, there’s always a risk of injury. Staying safe requires paying attention to your body and knowing your limits, but there’s a lot more to it. Premium Sports & Orthopedics has expert tips to help you avoid injuries this winter, and what you should do if you do get hurt.
Common Injuries Tied to California’s Popular Winter Sports
Fresno may not see much snow, but the nearby mountains get quite snowy. Scenic trails in Fresno provide plenty of hiking in the cooler winter season. Head into the mountains for skiing, snowmobiling, and snowshoeing. Several sledding hills are also close by.
In addition to those popular winter sports, there are sports like ice hockey that can be played in the city at Gateway Ice Center. Biking is another popular winter sport. Each of these can lead to some of the most common winter sports injuries in Fresno.
- ACL injuries: An ACL (anterior cruciate ligament) connects your tibia (shin bone) and femur (thigh bone). It helps keep your knee from shifting, but that also makes it prone to injury, especially in winter sports like skiing and ice skating. If the ACL injury is a severe tear, surgical repair may be recommended.
- Bone fractures – Any fall can result in a bone fracture. If it’s a small crack, it will heal faster than a complete break. Some bone breaks are severe enough that surgical repair and the use of plates, pins, or screws is necessary.
- Concussions – A blow to the head from a fall or hit can cause a concussion. It’s a head injury triggered when the brain shifts quickly within the skull or gets shaken. Seeing a doctor is important, and someone should stay with you for a day to watch for complications.
- Dislocations – When the joint on a bone pops out of the socket or is knocked out of position, it’s called a dislocation. These injuries are common in winter sports and can be painful and require urgent medical attention.
- Frostbite – Skin that’s exposed to cold temperatures for too long can freeze. Frostbite is dangerous. Prevention is best to avoid having to have skin freeze. If it happens, dead tissue must be removed by a doctor.
- Gamekeeper’s thumb – Gamekeeper’s or skier’s thumb is a common sports injury caused by the UCL (ulnar collateral ligament in the thumb being torn or stretched when it bends backward. Self-care is good for mild injuries, but severe tears must be seen by an orthopedic specialist.
- Hypothermia – Exposure to cold without the proper winter attire or for too long can lead to the body’s core temperature dropping too low. Medical attention is necessary to safely raise the body temperature back to normal.
- Sprains and strains – In a fall, sudden twist or snap, or blow from another person, a tendon or muscle may become strained or sprained. Minor injuries are treated with self-care. More serious injuries should be seen by a doctor to determine if PRP or stem cell treatments could help with tissue repair.
Tips for Staying Safe This Winter
Sports injuries may be impossible to avoid, but you can lower the chances of injuring yourself by warming up before an activity. Don’t dive right in without first warming up your muscles and increasing your heartbeat. Get your blood flowing before you hit the slopes, start a game, or join a practice.
Make sure you’re dressed for the weather conditions. If it’s cold now but due to warm up, dress in layers. As the temperature increases, you can remove a layer. What you don’t want is to dress improperly and put yourself at risk of hypothermia. If it’s windy, protect as much skin as you can to prevent frostbite. A balaclava is good for covering most of the delicate skin on the face.
If you’re skating, skiing, or snowmobiling, wear the appropriate helmet. It’s important to protect your head and neck from injuries if you fall and hit your head. If you’re playing ice hockey, a face mask that prevents you from taking a puck to the face is equally important.
Proper footwear is equally important. If you’re skiing, you need boots that fit and protect your ankles. If you’re hiking, boots with good tread for muddy conditions and wet leaves and rocks will help you keep traction.
Consider hiking and skiing in a group. The adage “safety in numbers” is apt when it comes to winter sports in mountainous areas. It’s better to have others with you.
Finally, make sure you tell people where you’re going, especially if you’re planning to ski or hike alone. If you’re skiing or hiking, stay on marked slopes or trails, and don’t go off-course. If you get lost in the mountains, have a way for people to track you, such as a GPS locator beacon or SOS communicator.
What If You Get Hurt?
If you are injured, stop playing your sport. Many injuries heal on their own and simply need to be treated following the guidance known as RICE (Rest, Isolate, Compression, Elevation). Use over-the-counter NSAID medications to reduce pain and swelling. Many doctors recommend ibuprofen (Advil or Motrin). The application of an ice pack or bag of peas is also helpful in easing swelling and pain.
You should consider seeing a doctor, especially if the pain and swelling increase after you use the RICE technique. If there is extensive bruising, go to a doctor. You should also see a doctor if the bones don’t seem to be aligned correctly, if you cannot bear any weight on the affected joint, or if you’ve had a blow to the head. Concussions can be dangerous, so it’s essential to see a doctor and make sure everything is okay.
Listen to your body. If something doesn’t feel right or the pain isn’t subsiding with rest, a doctor can take x-rays or scans and determine if you have additional damage to a joint, muscle, or bone that you didn’t realize happened. It’s always best to get a professional opinion and treatment plan that ensures you heal properly.
It’s also essential that you understand the best ways to move and use your muscles when participating in sports during the winter. If you’re out of shape, you need to slowly acclimate to the sport. Don’t jump in without first talking to a doctor and possibly attend sessions with a physical therapist to learn how to do your favorite activity without hurting yourself.
Don’t let an injury keep you from engaging in the sports you love. Schedule an appointment with Premium Sports & Orthopedics to get a medical assessment and proven strategies to help recover from your injury and back to the winter sports you love
