iDoctor: Tips for Preventing Cold Weather Injuries

Tips for Preventing Cold Weather Injuries by Brad Hutchins, MPAS, PA-C Physician Asst., to Dr. Romine, OIWK Sports Medicine Center

With the advent of fall and winter comes plenty of cold weather sports and activities in western Kentucky. Whether you are hunting, hiking, riding an ATV, or simply hanging holiday decorations, it’s important to remember that an ounce of prevention can help avoid the pain of injuries later.

Strength & Endurance

Trying new activities for the first time is always fun, but if you’re not prepared or conditioned, things can go wrong. No one wants to spend the holidays laid up after something like an ACL reconstruction or rotator cuff repair! Proper conditioning can help reduce injuries when starting any sport. Endurance and strength training both build muscles around joints and bones, as well as preventing injuries from happening. Recovery from workouts will also be quicker.

Fueling Up

Staying warm is important for both comfort and safety. Fueling up with a solid breakfast is a great way to start. Carbohydrate and protein rich foods are ideal; eggs, oatmeal, bananas, and yogurt are all excellent choices. A cup of coffee or black tea will provide a caffeine boost and enhance metabolism as well. Replenish fluids during and after extended physical activity. Don’t wait for thirst. Make it a point to consume the right amount of water appropriate for your activity.

Dressing for the weather is essential for safe winter fun. Layer clothing to allow easy adjustments to changing conditions. A wicking base layer helps keeps the skin free of moisture; avoid cotton. A fleece middle layer and wind resistant outer layer are also smart. Layers can always be shed as necessary. A considerable amount of heat, up to 50%, escapes from your head so be sure to keep it covered too.

Safety First

When heading out to go hiking, ATV riding, or hunting always be sure to tell a friend or family member where you are going and when to expect you back. Check in when you arrive safely back home.

Whether you are using a ladder to hang Christmas lights or to get into your deer stand, keep safety in mind. Always maintain a threepoint contact (two hands and a foot, or two feet and a hand) when climbing, and only place ladders on stable surfaces. Have a spotter in case anything goes wrong. Finally, be aware of the maximum load rating of the ladder and be careful not to exceed it.

Thankfully, the majority of cold weather injuries are simple bruises, sprains, and strains. These can usually be treated at home with rest, ice, compression and over the counter medications for comfort. However, if pain is severe or lasts too long, it may indicate a more serious problem that needs a higher level of care. When this happens, consider contacting The Orthopaedic Institute of Western Kentucky. For convenience, same day appointments are available and walk-in patients are also accepted. Enjoy all the outdoor fun that winter brings. Stay safe out there!