Stay active and injury-free this winter
Dec. 26, 2024—Cold weather may not be everyone's cup of tea. But winter is a great season to head outdoors to exercise, do chores or participate in sports. With some sensible precautions, you can stay active and safe all winter long.
Avoiding winter injuries
According to the U.S. Consumer Product Safety Commission, nearly 125,000 injuries related to winter activities were treated in emergency rooms in 2022. Slightly more than half of those injuries happened to people while skiing or snowboarding. Common injuries included fractures, dislocations, sprains and strains.
Injuries can happen during mundane moments too. So whether you're hitting the slopes or simply heading out for a winter walk, take these steps to reduce your risk.
Check the weather report. Have your cold-weather clothing and gear ready to go, and plan your activity according to the forecast. If the weather looks too severe, don't risk going out—opt for indoor strength and stability exercises.
Dress appropriately. Several light layers, gloves, a coat and a hat can help keep you cozy and safe in winter weather. If there's ice or snow, wear sturdy shoes with treads that grip the ground. Keep your feet dry and your socks fresh, recommends the American Orthopaedic Foot & Ankle Society (AOFAS). That can help you avoid frostbite, nonfreezing cold injury and fungal infections.
Gear up. When skiing, sledding or enjoying other winter sports, wear a helmet, goggles, padding and gloves to reduce your odds of serious injury. If you're going to be out after the sun sets, make sure others can see you. Carry a flashlight and choose outer layers with reflective strips.
Slick on sunscreen. Sunscreen with an SPF of 30 or higher helps protect your skin from premature aging and skin cancer. It's especially important when snow blankets the ground, says the Skin Cancer Foundation. That beautiful white stuff reflects sunlight, giving you a double dose of harmful UV rays. Coat all exposed skin with sunscreen, paying special attention to often-forgotten areas, like the tops of your ears and your hairline. A broad-rimmed hat and UV-blocking sunglasses help too.
Stretch and strengthen. To ward off foot and ankle injuries, the AOFAS advises stretches and low-impact exercises before you head out into the cold. And building a strong core through regular strength training and cardiovascular workouts reduces muscle strain and sprain.
How much do you know about winter workouts? Test your knowledge.
Sources
- American College of Sports Medicine. "Exercising Caution: The Dangers of Cold Temperatures." https://www.acsm.org/blog-detail/acsm-certified-blog/2024/01/29/exercising-caution--the-dangers-of-cold-temperatures.
- American College of Surgeons. "5 Tips for Preventing Winter Injuries." https://www.facs.org/media-center/press-releases/2024/5-tips-for-preventing-winter-injuries.
- American Orthopaedic Foot & Ankle Society. "4 Tips to Prevent Winter Foot and Ankle Injuries." https://www.footcaremd.org/resources/how-to-help/4-tips-to-prevent-winter-foot-and-ankle-injuries.
- National Institute on Aging. "Safety Tips for Exercising Outdoors for Older Adults." https://www.nia.nih.gov/health/exercise-and-physical-activity/safety-tips-exercising-outdoors-older-adults.
- Skin Cancer Foundation. "The Skin Cancer Foundation Shares Sun Protection Tips for Winter Sports Enthusiasts." https://www.skincancer.org/press/the-skin-cancer-foundation-shares-sun-protection-tips-for-winter-sports-enthusiasts.
- U.S. Consumer Product Safety Commission. "Let it Snow and Play it Safe This Winter; CPSC Offers Tips to Prevent Injuries While Enjoying Outdoor Activities." https://www.cpsc.gov/Newsroom/News-Releases/2024/Let-it-Snow-and-Play-it-Safe-This-Winter-CPSC-Offers-Tips-to-Prevent-Injuries-While-Enjoying-Outdoor-Activities.