What physical activities are recommended for the winter months?

We are prone to prefer staying at home when it is cold.  We like to pull back, snuggle up and then, in January, we are shocked at the number we see on the scale.  Our strength is gone and we hurt here and there. Yet, there are scores of exercises that could bring us joy even in the cold.

We asked István Bors, MD, orthopedist, about the advantages and possible dangers of outdoor sports and how to avoid them.

Many of us who love winter sports often go to other countries for skiing and snowboarding even though these are acutely dangerous. Though chance and coincidence play a big part in these accidents, we should still ask ourselves what we, ourselves, can do to prevent them? 

As much as they are enjoyable, these sports inherently carry within them the potential for injury.  Besides broken arms and legs, sprains, strains, dislocations and ligament tears, the most dangerous of them is the head injury, the sad example of which is Michael Schumacher’s skiing accident of two years ago.  As far as prevention, it is important that we know as much as possible about these injuries.  Of the several preventive measures, first and foremost is to be physically in shape and prepared for the rigorous requirements of the sports.  

What about beginners?

By being prepared we do not necessarily mean proficiency or training.  It is much more important that we not be exhausted or tired when we begin the day’s sporting activities.  For instance, if we have a stubborn pain from the previous day’s skiing, we would do well to rest and then with renewed energy begin our sporting activities again the following day.  Warming up is also extremely important.  Easier exercises such as gentle stretching for 30 seconds are recommended.  If we would like to attempt a harder ski run, a warm-up run would be worthwhile beforehand.

What are the most common sports injuries?

The milder soft tissue injuries are one of the most common types.  Since these can be more serious, the combined bone and soft tissue (joints, tendons, ligaments, etc.) injuries fortunately occur more seldom.  There are several factors, such as ice, snow and trees that can increase the dangers of winter sports, the latter of which can suddenly crop up and stop us in our tracks.  Proper clothing, a helmet protecting the head and face are as important as familiarity with the ski runs when seeking protection against these factors.  We should avoid unknown and steep areas as well as icy surfaces.  Skiing in areas outside the designated runs and freestyle skiing are strictly for experts.  If falling cannot be avoided, try to fall on one of your softer areas or onto your side.  While falling, do not fight it, do not tussle about.  Try to fall in the most natural manner landing with your head tucked in.  Do not try to prop yourself up with stiff arms and legs.   

What are the dangers of snowboarding, skating and sledding?

The dangers accompanying snowboarding are similar to those of skiing; however, the injuries are different.  Here too, goggles and helmets are necessary for protecting the eyes and the head and, due to the type of bone injuries sustained, wrist guards or wrist protectors should definitely be worn.  Spine and knee protectors are optional.  Proper warm clothing is essential.    

In skating, knee, wrist and head protection is also recommended for protection against injury when falling.  Since this will occur quite often in the beginning, a helmet, knee and elbow pads as well as wrist guards should be worn until we become more experienced.        

The biggest problem in sledding is, amazingly enough, the cold.  Always be sure that you are dressed warmly enough for the given temperatures.  A head protector would be useful if the sled flips over, breaks up or hits a tree or some other object.  An important factor in sledding is speed.  Many share the belief that sledding is a pleasant and peaceful recreation forgetting the fact that a speeding sled is very difficult to control and to brake.  Another is that, whether the sled is of wood or metal, in a crash, it can cause serious injury to the other party.

It is important to stress one more point.  Many of us do not keep in mind the sun’s intensity when it is cold, and yet, the sun’s reflection off the snow and the higher elevation increase its effect.  In order to avoid permanent damage, sun protection of the appropriate factor should be used and sunglasses with UV protection worn.

If, for instance, we have fallen but have no pain, can we go on skiing or continue our other sporting activities?

If you fell and hit your head, no matter how lightly, see a doctor immediately even if you feel that the helmet took the brunt of the impact.  The effects of a head injury are not always immediate.  Symptoms of intracranial hemorrhage, for example, may be manifested only in 48 hours.  After a fall at high speeds with a possible indirect concussion requiring hospital observation, symptoms such as headaches, dizziness and nausea may also appear only in 48 hours.