Submitted By Mark Ritter M.D.
01.05.2009

As it appeared in the Indianapolis Star

By Barb Berggoetz

If you can resist hibernating this winter, participating in outdoor winter sports — skiing, hockey, snowboarding, ice skating — can be invigorating for the novice or seasoned athlete.

But they’re also fraught with the risk of injury.

If you want to avoid an emergency room trip, take steps to protect your- self, said Dr. Mark Ritter of Methodist Sports Medicine/The Orthopedic Specialists.

“Many winter sports injuries, like sprains, dislocations and fractures, can easily be avoided if athletes prepare for their sport by keeping in good physical condition, staying alert and stopping when they are tired or in pain,” he said.

He offers these tips:

1.     Hit the gym first: Since winter sports can be strenuous, condition muscles prior to hitting the slopes or ice to help maintain stamina and strength. To avoid muscle aches, keep fit during the off season by doing single leg squats, weighted quadriceps squats and other full-body workouts.

2.     Use proper equipment: If you don’t own equipment, never borrow someone else’s. Rent from a ski shop or resort, where employees can adjust equipment to fit you. For most winter sports, use wrist guards and knee pads to provide stability and reduce the risk of falling. Wearing a helmet for sports like ice hockey is smart.

3.     Know how to fall: The force of a fall while skiing or snowboarding can seriously injure an arm or knee joint. Learn proper stance. Having both feet strapped in one set position can cause snowboarders to brace for a fall with an arm, causing a wrist fracture. Learn how to roll into a fall.

4.     Learn from an expert: Take lessons or a class from trained professionals at ice rinks and resorts. Instructors can teach how to maintain proper balance and avoid common injuries.