The main thing is safety: how to reduce the risk of injuries in winter

Exotic dog sled races or ice diving are increasingly common in the rating of winter entertainment. Let’s leave it to the extremists – many people remain faithful to traditional skiing, sledging and skating. And doctors never tire of warning: even if you do not ski from high mountains and do not set records, you should be careful in winter.

What injuries can occur during skiing and skating and how to avoid them, tells Professor Andrey Korolev, MD, surgeon, orthopedic traumatologist, chief physician and medical director of the European Clinic of Sports Traumatology and Orthopedics of the European Medical Center.

Forewarned is forearmed

Doing sports in winter, even amateur sports, is great. Movement, fresh air, time spent with your family and not at the computer. But we should never forget that any such activity is fraught with damage and injuries.

First of all, we are talking about falls, which lead to bruises, sprains and fractures. In winter, you can get injuries associated with specific movement, such as on ice. A slip and a bad landing can lead to both torn ligaments, cartilage damage, and a compound fracture. But there are other variations of “winter” injuries that are more specific to particular sports.

Skiing, sledding and ice skating

If we talk about cross-country skiing, professional athletes often suffer injuries related to constant, monotonous movements. Their joints suffer, cartilage wears out. Amateurs, giving themselves a heavy load, can get similar microtraumas. But in principle, this type of activity can be called the least traumatic. All muscles work, there are no extreme overloads, the risk of falling is low, and in general it is an excellent cardio-load.

Alpine skiing, of course, is a more dangerous sport. Knees often suffer in alpine skiers – it is the knee joints that are actively working during the descent. But the ankle is well protected. Injuries to shoulders and arms are also not uncommon. Not only the slope itself is very dangerous, but also beginner skiers on it. In alpine skiing, injuries are often caused by people colliding on the slope, and here the damage can be most serious. To neglect all the proper means of protection in the mountains can not be neglected.

Then hockey. In terms of traumatism, it can be compared with alpine skiing. There are two dangerous factors in this sport: the ice itself, i.e. falls and fractures, and collisions on the ice. Even at the amateur level, players often crash into the board, even during a power struggle, which can result in a small abrasion or fracture. In addition, the injury can be unintentionally caused by another athlete with a skate. Normal skating, of course, can also be fraught with falls and fractures.

And finally, sleds, ice skates and “vatrushki”. It would seem that there is no danger here. But if the slope from which you skate, icy, then sleds, and especially ice skates, develop a very high speed. The main thing here – to cope with the control. If you hit an obstacle, you can get seriously injured.

How to reduce the risk of injury

Of course, potential dangers are no reason to spend winter days locked up. You just need to be aware of the risks and try to minimize them. To do this, you should do the following.

Keep fit throughout the year. If you sit in front of a computer all year and then go skiing in the winter, your body may not be ready for this kind of exertion.

Warm up. Before you buckle up your skis or put on your skates, squat, do arm rotations, warm up your muscles. This way they will be better prepared for unexpected loads. If you slip, you must be ready to fall “correctly” – to group yourself. “Cold” muscles react slower, and if you warm up, the reaction will be faster.

Use protection. Helmets, knee pads, back protection – something that should not be neglected. They will really help protect your joints and bones effectively. This is especially important for extreme skaters.

In case of injury, seek medical attention. Once injured, do not try to do anything on your own. Even if knowledgeable people offer to “yank” your arm to set the dislocation, go to a specialist. Here is a common example: young people often form a habitual dislocation in the shoulder joint, the arm “falls out” again and again. It is pointless to correct it yourself – the situation will repeat. It is necessary to seek medical help, especially since surgical treatment is indicated in this case. So when injured, apply ice and try to move the affected limb as little as possible.

Remember, in winter, because of ice, even an ordinary walk can end up in a trauma center if you are not careful. At this time of year, you should refuse heels and platforms and give preference to boots on a flat rough sole. They will allow you to maintain stability on the ice.