Winter can be magical – there are snow-covered landscapes, cozy evenings by the fire, and exhilarating outdoor activities like skiing and ice skating. But with all its beauty and fun, winter also brings a host of potential cold temperature injuries that can put a freeze on your plans. From strains and sprains to head injuries and cold weather joint pain, cold weather injuries can break the spell of the season. The good news? Most of them are preventable! Here’s how to stay safe and active this winter, plus how to get help if an injury does occur.
Common Cold Weather Injuries
1. Strains, Sprains, and Broken Bones
Slips and falls are incredibly common cold temperature injuries, thanks to icy sidewalks, slippery driveways, and snow-covered paths. Whether you’re shoveling snow, playing in the yard, or just walking to your car, one misstep can result in a twisted ankle, strained muscle, or even a broken bone. Wrists, ankles, and knees are especially vulnerable to sprains and strains – and ankles, hips, and wrists can be broken by falls. Winter activities pose a high risk for these types of injuries.
2. Joint Issues
Many people complain about cold weather joint pain when the temperatures dip. It’s true – joints hurt in the cold because frigid temps cause the synovial fluid in joints to thicken, making them less lubricated and more prone to stiffness and pain. Additionally, cold temperatures can constrict blood vessels, reducing blood flow to the joints and causing discomfort, especially for individuals with conditions like arthritis. Lack of exercise in the colder months also exacerbates joint pain, as muscle strength and flexibility decline.
3. Head Injuries
Icy conditions increase the risk of falling, and when a fall involves hitting your head, concussions and other traumatic brain injuries (TBIs) become a concern.
Related: Restoring Mental Clarity After a Head Injury With Cognitive Rehabilitation
4. Shoveling Injuries
Moving heavy snow and ice to clear walkways and driveways can be more than just a nuisance. When coupled with cold weather that constricts the blood vessels, sudden intense exertion can cause heart strain and trigger heart attacks – and repetitive shoveling motions in the cold (especially if they’re not leveraging leg strength), can lead to muscle strain and back injuries.
Preventing Winter Injuries
Fortunately, there are a number of easy ways to stay healthy and injury-free during the colder months.
Stay Warm and Layer Up
Dressing appropriately is one of the simplest ways to protect yourself from cold weather injuries. Wear multiple layers of moisture-wicking, insulating, and waterproof materials. Don’t forget insulated gloves, scarves, thick socks, and a hat to keep extremities warm. It’s especially important to keep your joints warm and flexible. Warm waterproof boots with good traction can also help to prevent slips and falls.
Watch Your Step
Remember to take your time when the walkways are slick. To avoid falls on icy surfaces:
- Walk carefully and take short, deliberate steps to ensure you have solid footing.
- Use handrails when available.
- Keep walkways clear of snow and ice, and use salt or sand to keep them safe.
- Wear footwear with good traction.
Warm Up Before Activity and Execute it Carefully
Cold muscles are more prone to injury, so take time to stretch and warm up before heading outside for any physical activity. A few minutes of light movement can increase blood flow and flexibility, reducing your risk of strains, sprains, and aching joints in cold weather. In the case of shoveling, take time warming up and take frequent breaks. Make sure to lift using the legs and not the back.
Be Aware of the Weather
Check the forecast before heading out and avoid prolonged exposure to extreme cold. If the temperature is dangerously low, or the wind chill is high, it’s best to stay indoors or limit your time outside.
Use Proper Equipment
Whether you’re skiing, skating, or sledding, always use the right gear. Helmets, wrist guards, knee pads, and other protective equipment can significantly reduce your risk of injury. Make sure all equipment is well-fitted and in good condition.
Stay Hydrated and Nourished
Many people forget this since cold weather can be deceptively dehydrating, so drink plenty of fluids before and after outdoor activities. Eating nutritious, high-energy foods helps your body generate heat and maintain warmth. These practices also help alleviate joint pain and provide more energy and hydration for shoveling sessions.
What to Do if You Experience a Cold Weather Injury
Despite our best efforts, accidents can still happen. If you or someone else suffers a cold weather injury, here’s what to do:
- For sprains, strains, or fractures: Follow the RICE method – Rest, Ice, Compression, and Elevation. Seek medical attention for severe pain, lasting pain, or malformations.
- For joint issues: Warm up! You can use a heating pad on the cold weather joint pain. Make sure to keep your body warm inside, as well as outside, to avoid thickening the synovial fluid or shocking your joints. Anti-inflammatories or pain relievers can also help with any discomfort.
- For head injuries: If a fall results in dizziness, nausea, confusion, or loss of consciousness, seek medical attention right away.
- For shoveling injuries: Any back or muscle strains can also be addressed through RICE, but monitor the pain and see a healthcare provider if it becomes severe or lasting. Heart strains require rest and immediate medical attention.
Related: The Role of Chiropractic Care in Injury Recovery
How Excelsia Injury Care Can Help
When cold temperature injuries happen, we’re here to support you. Our team provides expert guidance on recognizing and managing cold weather injuries, from minor sprains, strains, and aching joints in cold weather to serious conditions like head injuries and heart strain. Whether you need advice on first aid or help finding the right treatment, we’re your trusted partner in winter safety. Contact Excelsia Injury Care today for any treatment needs.
Winter doesn’t have to be a season of accidents and injuries. With the right precautions, you can enjoy all the beauty and adventure it has to offer – without getting sidelined. Stay safe, stay warm, and don’t let cold weather injuries freeze you in your tracks!