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Winter injuries can include sprains, strains and blisters and in extreme cold conditions, such as when skiing or snowboarding, sunburn, snow blindness, frostbite and hypothermia can occur. 

To help prepare for winter activity, Smartplay, Sports Medicine Australia’s sports injury prevention program funded by VicHealth and Sport and Recreation Victoria, offers these timely tips:

•    Acclimatise yourself to exercising in colder weather. For example, train outdoors instead of inside.
•    Cold muscles, tendons and ligaments are at greater risk of injury. Warm up, stretch and cool down for longer than
      usual.
•    Be aware that sunburn can occur even on cold and cloudy days (especially when skiing or snowboarding as UV
      radiation is more severe in alpine regions). Apply broad-spectrum 30+ sunscreen to exposed skin. Also wear eyewear
      with UV protection.
•    Dress in layers to trap heat and prevent heat loss. Add or remove layers of clothing as necessary according to exercise
      level/conditions.
•    Clothing should be made of a material that will insulate, such as wool.
•    Have warm, dry clothing available to reduce cooling during breaks and after activity.
•    Make sure footwear fits properly. Footwear that is too tight or too loose will affect skin circulation and cause blisters.
•    Try to avoid getting your feet wet. This will stop the skin tissue freezing, which sometimes happens when feet are
      cold and wet.
•    Carry some snack or energy bars as fatigue increases the risk of injury.
•    Drink water before, during and after activity.
•    If skiing or snowboarding stay on the designated slopes and ski with a companion.
•    Consult a sport health professional for specific exercises (eg. leg strength and balance for skiing) to ensure you are
      prepared and enjoy your winter activity.
•    Don’t drink alcohol. While an alcoholic drink seems to warm you up, it actually dilates your blood vessels, increasing
      blood flow to the skin thereby increasing heat loss by exchange to cold air.
•    Those with a pre-existing medical condition affecting the feet, such as diabetes, should see a doctor before taking part
      in winter sports.

By undertaking the proper preparation your risk of injury will be decreased – to keep you enjoying being active throughout the whole of winter.


This article provides information from Smartplay, Sports Medicine Australia's sports injury prevention program funded by VicHealth and Sport and Recreation Victoria. Visit www.smartplay.com.au for further information.