Staying Safe On The Slopes This Winter

Sponsored by Summit Orthopedics

Winter is here, meaning it’s time to hit the slopes!

With Minnesota winters being filled with snow, often for longer than we wish, there are a plethora of places to go skiing or snowboarding. The biggest ski resort in the state is Lutsen Mountains, located in the Northeast area. You can also check out Afton Alps in Hastings, which also offers night skiing, if you’re closer to the Twin Cities.

Regardless of where you decide to go, Summit Orthopedics has some advice for staying safe on the slopes. While you ski or snowboard with your partner, family or friends, keep these safety tips in mind.

Some common injuries that occur are strains, sprains and falls.

A common injury area is your knees, where a torn or ruptured anterior cruciate ligament (ACL) can occur. With lots of twists and turns in skiing, a lot of pressure can cause some of these injuries.

Dr. Timothy McManus, a sports medicine surgeon at Summit Orthopedics, says a lot of injuries tend to happen at the end of the day when muscles are most tired, so make sure to spend time between runs and build up your stamina at the beginning of the season.

Sprains and strains often occur because of falls. Although they sound the same, a strain is an injury to a muscle or tendon, such as stretching or tearing, whereas a sprain is an injury to the area that connects bones at a joint.

Falls are one of the most common instances that cause injuries, but knowing the conditions, preparing for potential ice and taking your time can help avoid them, McManus says. It’s also important to learn fall safety and techniques to get up from a fall.

To avoid dealing with injuries, try wearing a helmet, warming up and ensuring your gear fits properly.

Helmets and well-fitted gear can help you avoid or lessen the severity of injuries, according to McManus. If you need some additional support, wrist guards can offer some more safety on top of proper form.

“It’s all exciting to get out on the slopes and to get down with your ski or snowboard run, but taking a few minutes, especially as we get older, to warm up and stretch is something that’s pretty helpful to get your body ready for an athletic day,” McManus says.

He also suggested going with experienced friends, being cognizant of your surroundings to prevent collisions and anticipate obstacles, taking breaks and knowing your skill level. Also, remember to stay hydrated before, during and after runs.

“It’s fun to challenge yourself, but doing so within that control and responsible manner,” McManus says.

If it’s your first time on the slopes, remember to prepare ahead of time.

Go with someone experienced, take some lessons and take it easy with some easier runs as you’re getting started, McManus says.

Make sure you have proper gear, such as a helmet, goggles and well-fitting boots. Dressing in layers can help you prepare for changes in weather while you’re on the slope.

“It’s exciting, but also can be a little bit nerve-wracking going on for the first time,” McManus says. “There’s a lot of people willing to help; there’s a strong community and strong outreach out there.”

See a doctor when you’re experiencing persistent pain or discomfort.

If you do sustain an injury, it’s better to catch it early on. If you feel lingering pain after a trip to the slopes, head to urgent or primary care.

“Sometimes the urgent care is a nice in-between spot where you can get that initial, more immediate feedback and then channel to the proper specialists that help you further along in the treatment plan,” McManus says.

The key to getting back on the slopes is catching an injury early and working through a recovery plan. When recovering, physical therapy can help to restrengthen the muscles of and around your injury.

The healing process is gradual and takes time, McManus says, but having a specialist by your side along the way can really help.

“Oftentimes, that’s kind of an intimate time in someone’s life where they’re feeling down and not quite themselves,” McManus says. “So having someone that’s invested in them and also understands their injury and invested in their success, … having that teammate that’s really along for the journey.”

Summit Orthopedics has experts and urgent care outreach that can help with injuries beyond the slopes. Beyond being experts, they’re also people who are always willing to help.

“You’re going to meet people that really care about the person,” McManus says. “Then it’s also about getting expert care with whatever injury they might have and meeting people where they’re at to accomplish their goals.”

Are you ready to return to the slopes?

The best way to decide if you’re ready to return is to see if your pain is gone, you’ve built up your strength where the injury was and you can comfortably move in the ways you need to for skiing or snowboarding.

It’s easy to determine on your own, but a healthcare professional can help make those assessments through a “return to sport” test and by ensuring there will be no re-injury or injury somewhere else, according to McManus.

Whether it’s your first time or you’ve been on the slopes since you could walk, keep these safety tips in mind and enjoy the winter activities!