Common Winter Sports Injuries

December 30, 2024

A snowboarder in a winter jacket and blue pom-pom hat is mid-fall in the snow, with the snowboard in the air and powdery snow scattered around, set against a clear blue sky.

Winter sports provide excitement and challenge, but they also come with risks. Whether carving through snow-covered mountains or gliding on ice, understanding common seasonal injuries and prevention techniques can keep you moving safely. Orlin & Cohen’s fellowship-trained sports medicine specialist, Dr. Julian Sonnenfeld, is here to discuss the most common winter sports injuries he encounters and practical ways to prevent, recover from, and treat them.

 

Skiing & Snowboarding

ACL tears

Skiing and snowboarding demand sharp turns and sudden stops, putting the ACL—one of your knee’s key stabilizers—under significant stress. Tears often occur during falls or awkward landings. To lower your risk, focus on strengthening your quads and hamstrings with exercises like lunges and squats. Also, learn proper techniques for stopping and turning.

Wrist fractures

When skiers or snowboarders lose balance, instinctively extending hands to break the fall often leads to wrist fractures. Wrist guards provide valuable protection without limiting mobility. Practicing controlled falls, especially for beginners, can reduce the likelihood of severe injury.

Thumb injuries (Skier’s thumb)

Falling while gripping a ski pole can strain or tear the thumb’s ulnar collateral ligament, a condition known as skier’s thumb. Opt for ski poles with straps that release easily to protect your hands. If you do fall, let go of the pole to minimize your risk of injury.

Ice Skating

Ankle sprains

Ice skating requires balance and agility, but an uneven landing or overextension can lead to ankle sprains. To avoid this, warm up thoroughly before hitting the rink and practice balance exercises off the ice. Wearing properly fitted skates with good ankle support is also essential.

Cuts and lacerations

Falls or collisions on the rink can result in scrapes and cuts, mainly from skate blades. Wearing gloves and padded clothing can reduce the severity of injuries. Skating in a controlled, open area lowers the risk of colliding with others.

Head injuries

Skating can be risky if you take a hard fall. Helmets designed for skating are a must, especially for children and beginners. To improve safety, learn how to control your speed and practice safe falling techniques by tucking your chin to protect your head and falling to the side rather than directly back or forward.

Sledding, Tobogganing & Snow Tubing

Head injuries

Steering downhill at high speeds can lead to collisions with trees, rocks, or other sledders. Wearing a helmet is vital for protecting your head. Always inspect sledding paths to ensure they’re free of obstacles.

Spinal cord injuries

Though uncommon, severe impacts can result in spinal injuries. Supervising younger sledders and setting speed limits can greatly reduce risks.

Broken bones

Impacts during sledding often lead to fractures, especially in the arms and legs. Wearing padded snow gear can provide an extra layer of protection.

Snowmobiling

Fractures and dislocations

Snowmobiling is exhilarating, but crashes can cause fractures and dislocations. To minimize your risk of such injuries, adhering to speed limits and avoiding uneven or unfamiliar terrain are essential.

Spinal cord injuries

High-speed snowmobile collisions can cause severe back injuries, sometimes with lifelong consequences. Invest in protective gear, including padded jackets and spine guards.

Head injuries

Helmets are the most effective defense against traumatic brain injuries in snowmobiling accidents. Ensure yours meets safety standards and fits snugly.

Ice Hockey

Concussions

Ice hockey’s fast pace and physical contact often result in concussions. Helmets with chin straps and face shields, as well as regular checks on gear quality, are crucial for safety.

Shoulder injuries

Body checks and falls can lead to shoulder dislocations or separations. Shoulder pads and strength training targeting the rotator cuff muscles help prevent these injuries.

Knee injuries

Quick pivots and sudden stops place immense strain on the knees. Warming up, stretching, and wearing knee braces during play can mitigate risks.

Sport Preparation

Preparation is the key to reducing your risk of winter sports injuries. To get your body ready for the demands of skiing, skating, or sledding:

  • Warm-up and stretch: Always start with dynamic warm-ups to loosen your muscles and improve blood flow. Stretch key areas like your hamstrings, quads, shoulders, and back.
  • Strengthen and condition: Planks, lunges, and squats build strength in the core, legs, and arms. Cardiovascular conditioning also helps maintain endurance during long sessions.

Sport Recovery

Recovering properly after intense activity helps your body heal and prepares you for your next adventure:

  • Cool down and stretch: After your activity, spend 5–10 minutes cooling down with light movements and stretches to relax tight muscles.
  • Hydrate and refuel: For muscle recovery, replenish lost fluids with water or electrolytes and nourish your body with protein and carbohydrates.
  • Rest and rebuild: Give your body adequate rest between sessions to prevent overuse injuries. Incorporate foam rolling or gentle massages to relieve soreness.

Treatment

The R.I.C.E. method—rest, ice, compression, elevation—is a reliable first step for minor injuries. However, severe cases such as fractures or ligament tears require professional intervention, which may include:

  • Casting or bracing: To stabilize fractures or provide support during healing.
  • Physical therapy: Tailored programs to rebuild strength and mobility.
  • Surgery: For complex injuries like ACL tears or severe fractures.
  • Ongoing specialist care: Trust experienced orthopedic professionals for comprehensive recovery plans.

Winter sports bring joy and adrenaline, but safety and awareness are essential to prevent and manage injuries. If you experience pain or suspect an injury, the fellowship-trained orthopedic specialists at Orlin & Cohen are here to help you recover. Book an appointment so that you can feel better, faster.