Cold winter winds and temperatures don’t have to keep you indoors until the first sign of spring. With the right preparation, winter sports can become an enjoyable part of the season. But, staying active outdoors during winter can present its own challenges and injury risk.

“With winter sports,” said Gregory Bentz Jr., MD (Family Medicine Residency ’21), sports medicine specialist and assistant professor of Family & Community Medicine at Macon & Joan Brock Virginia Health Sciences EVMS Medical Group at Old Dominion 91Ƶ, “we often see injuries from skiing and snowboarding, especially concussions and knee injuries.” He also sees common sports injuries, including concussions, sprains, strains, ligament tears, fractures and overuse injuries like Osgood-Schlatter disease, which causes pain and swelling below the knee.

Simply taking a stroll outdoors following a cold rain can be dangerous. As temperatures drop, doorsteps, driveways and sidewalks may develop an invisible covering of ice.

When icy surfaces cannot be avoided, experts recommend walking like a penguin: point your feet out slightly, bend knees, walk flat-footed, extend arms to maintain balance and shuffle or take short slow steps for stability.

Both children and adults are vulnerable to winter injuries from exposure to freezing temperatures and cold, damp environments. If you decide to venture out into the cold, now is not the time to take chances, said Dr. Bentz. “It is essential to know your expertise level and ensure helmets are worn during these activities. Stay within your comfort zone both on and off the slopes.”

When is it too cold to exercise or play sports outdoors? Even a mild temperature of 50°F may contribute to injury, and temperatures lower than 50°F put people at a higher risk of hypothermia. However, cold injury can occur at higher temperatures, so pay close attention to temperature fluctuations.

If hypothermia occurs due to cold exposure, it may become a medical emergency. The skin of the hands, feet, ears and nose are vulnerable to the elements and can develop frostnip or frostbite. Also, people with asthma need to be conscious of symptoms during cold months, as cold air can be a trigger for an asthma attack.

To reduce the chance of winter sports injury, stay hydrated. Avoid alcohol and drink lots of water during and after any activity. Also, dress appropriately for the activity using gear including:

  • Gloves;
  • Earmuffs;
  • Sturdy footwear;
  • Goggles;
  • Insulating layer such as fleece or wool;
  • Outer layer which is water- or windproof; and
  • Protective gear like crash pads or a helmet.

If an injury does happen, seek medical help as soon as possible. Delaying care can lead to longer healing times, more time away from your favorite sports, or more complications which can become worse than the initial injury.

To make an appointment with a sports medicine specialist at Macon & Joan Brock Virginia Health Sciences EVMS Medical Group at Old Dominion 91Ƶ,  or call 757-397-6344.