Winter is here, and for many of us, that means hitting the slopes, lacing up the skates, or heading out for some exhilarating cross-country skiing. As a male osteopath and athletic therapist, I often see patients excited to embrace the season, but I also see the unfortunate injuries that can come with winter sports. Let’s talk about the most common injuries I encounter and, more importantly, how to prevent them.

Common Winter Sports Injuries

1. Knee Ligament Injuries (ACL, MCL)

Downhill skiing and snowboarding are thrilling, but they’re also notorious for knee injuries, particularly ACL and MCL tears. These injuries often occur during sudden stops, twists, or falls.

2. Wrist Fractures

Snowboarders, in particular, are prone to wrist injuries. When they fall, the instinct is to break the fall with their hands, leading to fractures or sprains.

3. Shoulder Dislocations

Whether it’s a bad fall while skiing or colliding with another skater, shoulder dislocations are common in many winter sports.

4. Ankle Sprains

Hockey players and recreational skaters often suffer from ankle sprains due to the quick direction changes required in these sports.

5. Concussions

A hard fall on the ice or a collision on the slopes can lead to concussions. It’s crucial to recognize and manage this serious injury.

How to Avoid These Injuries

1. Proper Warm-Up and Stretching

Cold muscles are more prone to injury, so start with a 10-15 minute warm-up before hitting the snow or ice. Focus on dynamic stretches that increase blood flow and flexibility.

2. Wear the Right Gear

Invest in well-fitted helmets, knee pads, wrist guards, and quality boots. Proper gear can make a significant difference in injury prevention.

3. Take Lessons

If you’re new to a sport like skiing or snowboarding, consider taking lessons. Proper technique

can help you avoid awkward falls and reduce injury risk.

4. Know Your Limits

Don’t push yourself beyond your skill level, especially in poor weather conditions. Listen to your body and take breaks when needed.

5. Strengthen Key Muscle Groups

Build strength in your legs, core, and shoulders to improve stability and resilience against impact.

6. Stay Hydrated and Fuel Up

Dehydration and lack of energy can lead to fatigue, increasing the risk of mistakes and injuries.

7. Check Your Environment

Inspect slopes and trails for icy patches, obstacles, or other hazards before starting your activity.

What to Do if You Get Injured

If you’ve had a fall or feel pain after a winter activity, don’t brush it off. Seek professional advice. Early intervention can prevent minor issues from becoming chronic problems.

As an osteopath and athletic therapist, I’m here to help you stay active and pain-free throughout the winter season. Whether it’s an assessment, treatment, or creating a tailored injury prevention plan, let’s work together to keep you on the slopes and off the sidelines.

Enjoy your winter sports safely, and remember—prevention is always better than cure!