Physical Therapy for Winter Injury Recovery

Many people look forward to the cooler temperatures. Winter can be the most exciting season of the year for enthusiasts who love activities like skiing, snowboarding, ice skating, and other similar sports. However, injuries in winter can thwart you from enjoying these months. But there is good news! Physical therapy for winter injury can work wonders, and even help prevent surgery and recurring injuries.

The Statistics Are Staggering

Every year, millions of people are treated at hospitals, doctor’s offices, and emergency rooms for winter-related injuries, according to Globelink. Skiing and snowboarding top the charts for most injuries. Further, women and children seem to be at a slightly higher risk than men. The American Academy of Orthopedic Surgeons reports each year that there are approximately:

58,500 injuries from ice skating
91,000 injuries from sledding and tobogganing
144,000 injuries from snow skiing
148,000 injuries from snowboarding

Furthermore, between 1990 and 2006, approximately 195,000 people reported an injury from shoveling snow.

Most Common Types of Injuries

Although there is a wide range of winter injuries treated annually, many problems occur from unexpected slips and falls, or while shoveling snow. There are some that seem more common than others, such as sprains, strains, dislocations, and fractures.

Knee and Ankle Injuries
Downhill skiing and snowboarding, while thrilling, can be tough on the ankles and knees. Of the 144,000 related injuries reported, the most common are either tears of the anterior cruciate ligament (ACL) or a medial collateral ligament (MCL) in the knee.
Finger, Hand and Wrist Injuries
It is very easy to sprain or break the wrist during winter sports, or because of sudden slips and falls. Our first instinct is to put our arms out in order to break a fall, therefore the wrist and hands absorb the weight of the impact. Another occurrence is problems with the hands. The straps of the ski poles often get twisted and cause injury to the thumbs. Broken fingers are also common.
Lower Back Injuries
The cold weather constricts the muscles and reduces flexibility. A sudden fall can damage vertebrae or compress spinal discs, leading to serious back injuries. To avoid injury, it is crucial that you warm up before outdoor activities in the winter. This is imperative whether shoveling snow or hitting the slopes.

Physical Therapy Exercises for Winter Injury

Ankle mobility and strengthening exercises are vital for injury recovery. It also helps improve balance. Side to side lateral movement training is great for the ankles, knees, and hips. Lunges and squats are critical for strengthening the muscles surrounding the knees (quads and hamstrings). Keeping the back and abdominal muscles strong can help with recovery and prevention.

Other Tips

Many of these injuries happen at the end of the day when you are fatigued. Be smart and skip that last run, stay alert to any changing conditions, and be aware of other people all around you.
Make sure you wear appropriate protective gear, including goggles, helmets, gloves, and padding.
Always do a full scan and check that equipment is working properly prior to every use.
Wear several layers of light, loose and water- and wind-resistant clothing for warmth and protection. These layers allow you to adjust to your changing body temperature.
Even in the winter, you can experience dehydration, which leaves you susceptible to injury. Drink plenty of water before, during, and after activities.
Be careful when shoveling snow. Wear non-slip boots. Snow can be very heavy, so don’t overload your shovel. Avoid sudden twisting and throwing the snow.

Physical Therapy for Winter Injury Recovery

Have you experienced winter injury? Contact Kinetic PT today. Our qualified team will begin with an evaluation and assessment of your trunk/core and lower extremity strength, endurance, as well as balance and flexibility. Our goal is diagnosing and identifying any muscle imbalances, as well as addressing your specific injury. We then develop a customized treatment plan for your needs. Schedule your appointment today.