How to Prevent Common Winter Injuries

“Outdoor cold-weather activities such as snowboarding, ice skating, snow skiing and sledding are great ways to stay active during the winter,” said Wasiq Ahmad, MD, Catholic Health Family Medicine Physician. “But they can also increase your risk of injury if you overexert yourself or ignore fatigue and pain.”

He noted that following practical safety tips can prevent most winter-related injuries.

What are common winter injuries for adults and children?

The winter brings unique risks for adults and children that can lead to injuries due to cold weather, icy conditions and seasonal activities. Common winter injuries include:

Back injuries. Winter chores such as shoveling snow commonly cause back injuries.

Frostbite is skin damage that occurs during exposure to freezing temperatures. Typically, temperatures below 32° Fahrenheit cause frostbite. It can happen during prolonged exposure to cold temperatures or within a few minutes of exposure to extremely low temperatures. It usually affects the extremities, such as the ears, fingers, nose and toes. Rain, snow or wind can cause the body to cool more rapidly, leading to frostbite.

Head injuries. Winter weather can increase the risk of head injuries like concussions or traumatic brain injuries. These injuries can occur because of slips and falls or during winter sports.

Hypothermia. Hypothermia occurs when the body’s temperature drops below 95° F (35° C). It can happen within minutes of falling into cold water or exposure to cold weather.

Snow blindness. Snow blindness occurs when the cornea (the dome-shaped layer at the front of the eye) is exposed to too much UV light. Snow and ice can reflect the sun’s rays and cause eye damage.

Sprains and strains. Slips and falls are a common cause of sprains and strains. They can also occur due to overexertion, which can happen when you push your body too hard.

How can I prevent winter injuries?

These injury prevention tips from the American Academy of Orthopaedic Surgeons (AOS) can help keep you safe all winter:

Dress appropriately for the activity and the weather. Wear multiple layers of clothing that accommodate changes in your body's temperature. Opt for water and wind-resistant clothing for added protection and warmth during inclement weather. Multiple layers can also provide extra padding in case of falls.
Get instructions and feedback from a qualified teacher if you are new to a sport.
Learn how to fall correctly and safely. If you fall, protect your head by tucking your chin to your chest. Keep your hands free and avoid carrying heavy objects to maintain your balance.
Pay attention to the weather forecast. Stay inside if your area is experiencing severe temperature changes or storms. Take shelter immediately in inclement weather.
Practice proper form when shoveling to avoid injury. Push the snow rather than lift it to reduce strain on your body and maintain the natural curve of your spine. Bend at your knees and lift with your legs, not your back. Choosing a lighter shovel, such as one with a plastic blade, can also help reduce the weight you lift.
Stay in the shade during the sunniest times of the day to block UV rays from the sun. Wear sunglasses or goggles to protect your eyes from UV rays reflecting off snow and ice.
Take breaks during winter activities to avoid overexertion.
Use handrails whenever possible to prevent slips and falls.
Walk slowly and take shorter steps, especially if the ground is icy or snowy. Keep your knees slightly bent, and extend your arms to the side to help you stay balanced. Look out for hazardous conditions such as patches of ice or wet spots.
Warm up entirely before beginning any physical activity to reduce the likelihood of injury. Cold muscles, ligaments and tendons are more prone to injury.
Wear proper footwearthat provides needed support to your feet and ankles. You may also want to add cleats to your shoes for extra traction.
Wear protective gear, such as a helmet, gloves and padding, when appropriate for additional safety.

How can children stay safe while staying active?

“It is vital for children to include some physical activity in their daily routines,” said Dr. Ahmad. “Even during winter, they can get exercise, sunshine and fresh air at the same time.”

He recommends checking the weather, dressing appropriately and setting reasonable time limits to prevent hypothermia and frostbite.

These preventive measures from the American Academy of Pediatrics will help keep your child safe during winter activities:

Always skate in the same direction as others on the ice.
Avoid sledding in crowded areas. Look for a place to sled where there are few people, trees and other hazards. Use a steerable sled instead of an inner tube or snow disk.
Children under the age of 16 should not operate snowmobiles. Children younger than six years old should not ride on snowmobiles.
Do not sled head-first. Sledding feet-first may help prevent head injuries if you hit an unexpected bump or obstacle.
Do not use a snowmobile or motorized vehicle to pull skiers or a sled.
Ice skate only on approved surfaces. Before you get on the ice, check with your local parks and recreation or police departments to determine the safest areas.
Never participate in winter activities like sledding, skiing, snowboarding or ice skating alone. Children should always have supervision.
Ski or snowboard on slopes that match your experience and ability. Avoid crowded areas.

When should I seek care for an injury?

“Knowing when to seek care for winter injuries can prevent further harm and support a faster recovery,” said Dr. Ahmad. “To prevent worsening an injury, call your primary care physician, who can advise if you should go to urgent care for evaluation.”

Winter injuries range from minor sprains to serious conditions, such as head injuries, that require immediate care.

Here are some tips to help you know when and where to seek medical attention for common injuries.

If you have a sprain or strain with mild pain and can still move the area, treat it at home with the RICE (rest, ice, compression and elevation) method. If the symptoms persist or worsen, go to an urgent care center.

If you have a sprain or strain that causes swelling or prevents you from walking, go to an urgent care center for evaluation.

Seek emergency care if you fall and suspect a broken bone (fracture) or the injured area looks deformed or swollen. Fractures need immediate evaluation to ensure proper healing and prevent further complications.

Call 9-1-1 or go to an emergency department immediately if you or someone else loses consciousness or has a severe headache or nausea after a fall. These symptoms can indicate a serious or life-threatening injury.