Slopes & Skates: Essential Winter Sports Safety

Winter brings a flurry of outdoor activities, from skiing and snowboarding to ice skating and sledding. While fun, these sports also come with the risk of injury. We’ve asked our Sports Medicine doctor, Christopher Smith, with Dignity Health Medical Group – Sequoia, to share his expert advice on how you can significantly reduce your risk of getting hurt this season. 

Master Proper Form and Technique

Whether you’re a seasoned skier or new to ice skating, learning and maintaining proper form and technique is crucial. Dr. Smith recommends seeking guidance from professional instructors, coaches, or athletic trainers. These experts can provide personalized feedback and help you build the foundational skills and strength needed to tackle winter sports safely. "Investing in lessons can make a significant difference in preventing injuries and having fun," says Dr. Smith. "Proper technique is your best defense against many common strains and sprains."

Listen to Your Body

One of the most important lessons Dr. Smith shares is to always take pain and tiredness seriously. In the excitement of the moment, it’s easy to push through discomfort, but this can lead to more severe injuries. “Don’t ignore or ‘play through’ pain,” he advises. "Your body often gives warning signs before a significant injury occurs," Dr. Smith points out. "Fatigue can also impair judgment and coordination, increasing your risk of falls and accidents. If you feel tired or experience any pain, take a break." Prioritizing rest and recovery is just as important as the activity itself. It is also important to be aware of your limitations, and knowing at which speeds you are comfortable skiing or snowboarding. 

Invest in the Right Safety Gear

Wearing appropriate safety gear is non-negotiable for winter sports. "Safety gear isn't just a recommendation; it's your primary line of defense against head trauma, fractures, and other common injuries," Dr. Smith stresses. He encourages everyone to consider the following:

• Helmets: Essential for activities like skiing, snowboarding, ice skating, and sledding. A helmet protects against head, brain, and facial injuries, which can be life-altering. Make sure your helmet fits snugly and is undamaged.

• Layered Clothing: Dress in layers to regulate body temperature and stay dry. Hypothermia and frostbite can be serious risks in cold weather.

• Proper Footwear: Ensure your boots provide adequate support and insulation. Ill-fitting or inappropriate footwear can lead to sprains and strains.

• Eye Protection: Goggles or sunglasses protect your eyes from glare, wind, and snow.

• Padding and Braces: Depending on the sport, consider wrist guards for snowboarding, knee pads, or other protective padding to cushion impacts.

Dr. Smith also encourages setting a good example for others by always using safety gear yourself. "Lead by example," he says. "If you wear your helmet, your kids are more likely to wear theirs. You don't always need to buy new gear either; check out local sports stores, schools, or community centers for low-cost or loaner options."

Warm Up and Cool Down

Before hitting the slopes or ice rink, a warm-up prepares your muscles for activity, increasing blood flow and flexibility. After your activity, a gentle cool-down helps prevent muscle stiffness and soreness. "Many injuries can be prevented by simply taking five to ten minutes to properly warm up your muscles," Dr. Smith explains. "And don't skip the cool-down; it aids recovery and flexibility." These simple steps can make a big difference in preventing injuries.

Hydrate and Fuel Your Body

Staying hydrated is just as important in winter as it is in summer, and proper nutrition provides the energy your body needs to perform at its best and recover effectively. "Even in cold weather, you can become dehydrated," Dr. Smith advises. "Make sure you're drinking plenty of water throughout the day, and fuel your body with nutritious meals to maintain energy levels and aid muscle function." 
By following Dr. Smith’s advice, you can enjoy the thrill of winter sports while minimizing the risk of injury. So, get out there, have fun, and remember to always prioritize your well-being!
Dr. Smith is board certified in family and sports medicine and brings comprehensive expertise in caring for athletes and active people.

Meet Dr. Christopher Smith