Winter Sports Guide

Winter sports — skiing, snowboarding, ice skating, and snowshoeing — provide excellent exercise and enjoyment, but they also carry unique injury risks. Preparation and awareness are key to staying healthy on the mountain.

Most common winter sports injuries: - ACL tears (skiing) - Wrist fractures (snowboarding) - Shoulder dislocations (skiing falls) - Concussions (all winter sports) - Overuse injuries (repetitive motion)

Prevention strategies: 1. Condition before the season — Start strength and balance training 6-8 weeks out 2. Warm up on the mountain — Do dynamic stretches and easy runs before pushing intensity 3. Know your limits — Fatigue is the #1 predictor of injury. Stop before you are exhausted 4. Wear appropriate protection — Helmet (always), wrist guards (snowboarding), proper-fitting boots 5. Stay hydrated and fueled — Cold and altitude mask dehydration signals

When to seek care: - Pain that does not resolve with rest - Swelling that worsens over 24-48 hours - Inability to bear weight or move a joint normally - Numbness, tingling, or weakness - Any head impact (even without symptoms)

Post-season recovery: Don't just stop cold when the season ends. Transition to maintenance exercises that address the imbalances winter sports create — particularly hip flexor tightness, quad dominance, and thoracic stiffness.

If you sustain an injury on the mountain, Helix Sport + Spine offers same-day appointments for acute injuries.