Here are 7 tips to enjoy an injury-free day of skiing, snowboarding or other winter sports.

Are you spending your winter vacation skiing, snowboarding, snowshoeing or skating? This can be an active and invigorating way to have some fun. But if you're not careful, it can also result in injury. These popular winter sports send thousands of people to emergency rooms each year and leave many more feeling sore and battered. But by preparing for the experience and paying attention to your body, you'll be less likely to be a winter sports injury statistic.

Here are some of the best ways to stay safer, whether you're hitting the slopes or taking a glide around your favorite rink or frozen pond:

1. Get in shape. The best way to be physically ready to participate in your favorite winter sports is to already be in good physical shape. Spend some time before your vacation to build up your stamina and improve muscle strength and flexibility. Focus on muscles that you'll use while participating in your sport of choice – they may be very different from the muscles you usually use when walking, running or playing other sports like tennis or pickleball.
2. Don't skimp on your warm-up. Make sure your muscles are warm and your tendons, joints and ligaments are limber by taking some time to warm up before you hit the slopes. Spend at least 10 to 15 minutes being physically active to get your blood pumping and your body going before the activity begins. If you take a break during the day, such as to go into the lodge for lunch, spend another few minutes warming up again before you resume your activity.
3. Wear appropriate gear. Many winter sports carry a high risk of injury from falls, so wear gear that can protect you if that happens. Padding, helmets, goggles and gloves are common protective gear for winter sports. Helmets are the most important piece of protective gear you can wear because they reduce the risk for severe head injuries. Also be sure that you're wearing the right-sized footwear and that it has adequate ankle support.
4. Learn the right way to move. If you're new to a sport, one of the best things you can do for yourself is to take a lesson. Knowing how to move, turn, stop and fall not only helps you have more fun and perfect your skills but it makes it less likely that you'll get injured in the process.
5. Know your limits. Although skiing, snowboarding, snowshoeing and skating aren't exactly contact sports, it's still important to be aware of your surroundings and know your limits. Many injuries happen when you collide with other people or objects (or they collide with you). Stay within your skill and fitness limits. Pay attention to weather and safety warnings. Don't go out alone. And listen to your body. If you are tired, sore or in pain, take a rest and wait to do more on another day. Many injuries occur when you are most fatigued.
6. Take care of your body. Make sure you are well-hydrated and have enough food or snacks to stay energized. Wear sunscreen and lip balm to protect your skin from the sun (which can be especially strong when it reflects off the snow).
7. Protect yourself from the cold. Dress in layers so you're warm enough but will not overheat. Be aware of the risk of frostbite and hypothermia and watch out for symptoms. Don't ignore pain in the fingers and toes, uncontrolled shivering or confusion. If you notice someone with these symptoms, immediately get the person to a warmer location, preferably indoors.

Sports Medicine at Guthrie

When an injury strikes, we understand how important a fast recovery is to your athlete. That’s why our team of sports medicine caregivers share one common goal – to get our athletes back in the game as quickly and safely as possible.
Our caregivers are equipped to handle a wide variety of sports injuries, offering injury evaluation, concussion management, physical therapy, surgical procedures and more. In addition to the vast network of Guthrie providers across numerous specialties, we can ensure your athlete receives the best care possible, no matter the condition.

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