Monthly Health Feature

Winter Sports Safety Tips
by Cassidy Branch, ATC

Feature Index

Winter is a great time to stay active and try fun, new activities.  Winter activities are also a great way to burn a lot of calories!  However, proper precautions need to be taken to ensure safety and warmth.  Here are some tips to keep you moving during the winter months.

General Injury Prevention

• Never participate in winter sports or activities alone!  Always tell someone where you are going and what time you are returning.
• Keep in shape and condition muscles before participating in winter activities
• Warm up thoroughly before any activity—cold muscles, tendons, and ligaments are at greater risk of being injured.
• Know and abide by all the rules of the activity.  If you are trying something new, take a lesson from a qualified instructor.
• Pay attention to the weather, changes in temperature, and any upcoming storms.
• Drink plenty of water before, during, and after winter activities.
• Avoid Alcohol!  Alcohol dilates the blood vessels and causes loss of body heat, thereby increasing your risk of hypothermia.
• Don’t forget the SPF!  Sunscreen is still needed in the winter because the sun’s rays can reflect off the snow and back to your skin.  The sun’s rays are also stronger at higher altitudes.

Clothing

• Wear several layers of light and loose clothing.  Layering helps you accommodate your body’s constantly changing temperature by adding or removing layers as necessary.
• The first layer of clothing, the base layer, should be able to wick moisture away from your skin to keep you warm and dry.  Avoid cotton material because it can trap moisture and draw heat away from you.
• The second or mid-layer should provide more insulation for your body.  An example of this is to wear a fleece or wool sweater.
• The third or outer layer should be wind and water resistant, yet still let moisture escape.  A good example of this is a jacket made of Gore-Tex.
• Don’t forget to the extremities!  Wear a hat, mittens/gloves, socks and shoes that match your activity and weather conditions.

Equipment

• Wear proper footwear that provides warmth, dryness, and ankle support.
• Make sure all equipment (skis, skates, sleds, etc.) are in good working condition and fit properly.
• Always use appropriate protective equipment (goggles, helmet, etc.) needed for your activity.

Common Cold Injuries

• Frost bite is the freezing of superficial tissue (skin).  Nose, ears, fingers, and toes are especially prone to injury.  Symptoms can include: Pain, numbness, blistering, and the skin may turn white and waxy.  Treatment:  get to a warm, dry place and re-warm the area.  Never rub the skin.  Always seek medical attention.
• Hypothermia is a severe response to cold that results in a significant decrease in core body temperature.  Symptoms can include: violent shivering, numbness, mental confusion, trouble speaking and seeing.  Treatment:  get to a warm, dry place and re-warm with extra clothing, blankets, or body heat.  Always seek medical attention.