Winter sports have become a popular activity for many families and groups of friends in Spain and other European countries. Alpine skiing, snowboarding, snowshoeing, and even cold-water diving are activities that combine fun, nature and significant physical exertionBut, if they are not properly prepared, they can also result in season-ruining injuries.
Specialists from the Vithas healthcare group remind us that Arrive at winter in good physical condition, stay properly hydrated, and wear appropriate footwear. It makes all the difference between enjoying the snow without any mishaps and ending up with a sprain, a fracture, or hypothermia. The goal isn't to stop practicing these sports, but to do so responsibly and with some basic precautions.
Specific risks of cold weather in winter sports
The traumatologist Pepo Garcia, from the Vithas Valencia 9 de Octubre Hospital, warns that the Winter sports practice carries specific risks for the musculoskeletal systemThe combination of low temperatures and lack of physical preparation is a delicate one: muscles contract less effectively, joints are less protected, and the chances of injury increase.
According to this specialist, Very cold temperatures, the use of inadequate equipment, and poor physical condition These factors contribute to joint injuries, overuse injuries, altered gait biomechanics, and, in extreme situations, hypothermia. All of this is exacerbated in sports that require changes of pace, sudden turns, and prolonged descents.
In Europe, and particularly in Spanish ski resorts, sports such as skiing and snowboarding These activities account for a significant portion of these incidents. They are considered leisure activities, but their demanding nature makes them similar to high-intensity sports, especially for those who only practice them occasionally during vacations.
The combination of lack of training, limited technique, and overconfidence on more difficult slopes can increase the risk of falls and injuriesIn addition, the use of poorly fitted or unchecked equipment affects the body's response to an unexpected turn or sudden braking.
Common injuries in the snow: pay special attention to the knee
As Dr. GarcÃa points out, the More serious injuries usually appear in the lower extremitiesAnd within these, the knees are the most affected. This joint bears a significant portion of the load and the twisting forces that occur when turning, braking, or correcting trajectory on snow.
Common ailments include the anterior cruciate ligament ruptures, meniscal injuries, and collateral ligament sprainsAll of these injuries frequently require long periods of rehabilitation and, sometimes, surgical treatment. It is no coincidence that it is estimated that around 40% of accidents on the slopes affect the knee, including fractures and ligament ruptures.
For this reason, specialists insist that It is not enough to simply "be fit" in generalIdeally, you should work all muscle groups, but give priority to the leg muscles, especially. quadriceps and hamstringsStrong muscles help stabilize the knee and better withstand repetitive movements.
In addition to strength, training the balance, proprioception, and coordinationExercises on unstable surfaces, core work, and routines that simulate turns and changes of direction can significantly reduce the likelihood of sprains and unexpected falls on hard snow or ice.
Injuries are also frequently seen in the upper extremities, especially wrist fractures (distal radius) and shoulder dislocationsThey are more common in people with some experience, who dare to go faster or jump, and who reflexively put their hand or arm out to break the impact when they fall.
Fatigue, dehydration, and accidents at the end of the day
Beyond technique and physical condition, there is one element that is repeated in many parts of Europe and also in Spanish ski resorts: Most snow accidents occur in the afternoon.The accumulated fatigue, loss of concentration, and relaxed vigilance eventually take their toll.
Dr. GarcÃa points out that the Muscle fatigue and dehydration reduce coordination, reaction time, and precision of movementIn sports that involve speed and prolonged descents, a small miscalculation can result in a fall, a collision with other users, or going off the track.
One aspect that is often underestimated is the hydration in cold environmentsAlthough the body continues to lose water through respiration, sweat, and urine, the sensation of thirst is lessened, and many people barely drink during a day of skiing. However, dehydration is a silent factor that contributes to cramps, dizziness, and impaired muscle response.
Specialists recommend Drink water regularly throughout the dayEven if you don't feel thirsty, stay hydrated, and include isotonic drinks in case of intense exertion or very long days. Taking short breaks to rest, going to warm areas, and adjusting layers of clothing also helps maintain body temperature and prevent sudden changes.
Another basic point is learning to listen to your own body's signalsWhen a feeling of instability appears, a clear loss of strength in the legs or pains that intensify, it is advisable to end the day or, at least, take a prolonged rest before continuing to push yourself.
Hypothermia and safety in winter water activities
In the case of water sports during the colder months, such as recreational diving in European areas or open water training, the scenario changes, but the danger remains. Dr. GarcÃa emphasizes that If proper precautions are not taken, exposure to cold water can trigger hypothermia.a problem that affects the entire body.
The first warning signs are usually muscle cramps, persistent chills, and a feeling of respiratory fatigueThese symptoms can appear gradually, which means that the affected person is not always fully aware of what is happening to them, especially if they are focused on the activity.
When the body temperature drops below normal valuesThe heart, nervous system, and other organs begin to function less effectively. Coordination is impaired, reflexes slow, and arrhythmias, mental confusion, and even loss of consciousness can occur if the situation progresses.
Therefore, at the slightest suspicion that something is wrong, specialists insist on End the dive or activity safely and seek a sheltered and warm environment.Wearing appropriate clothing, limiting exposure time, and knowing the proper procedures are all part of basic prevention for those who practice water sports in winter, including the use of a... antifreeze cream for frostbite.
In European climates, where water can remain at very low temperatures throughout the winter, this is especially important. Plan your time in the water, check your thermal gear, and don't train alone.so that any problems can be detected and addressed quickly.
Impact of winter footwear on the feet and biomechanics
Foot care is often overlooked when thinking about snow, but experts warn that Closed, and sometimes narrow, footwear, typical of winter, can be the source of multiple discomforts.Chafing, calluses, and compressed toenails are common complaints among those who spend many hours on their feet or play sports in unsuitable footwear.
These small injuries, which are painful in themselves, can be especially uncomfortable during prolonged exercise, such as running in cold weather or hiking with mountain bootsWhen an athlete modifies their gait to avoid pain, the distribution of pressure on the foot changes, increasing the risk of overloading other structures.
The podiatrist Jairo Casal, head of the Podoactiva Unit at the Vithas Valencia 9 de Octubre Hospital, explains that choose footwear with an adapted last to the actual width of each footwithout excessively compressing the front of the boot or restricting the natural movement of the toes. In the case of ski and snowboard boots, it is essential to take the time to adjust them, checking for any abnormal pressure points and inspecting the condition of the insoles.
In addition, the specialist recommends perform preventive podiatric check-upsThis is especially important for people who experience recurring discomfort, who already have finger deformities, or who will significantly increase their activity level during the winter. Detecting and treating these issues early reduces the likelihood of them developing into more serious and difficult-to-treat conditions.
Practical tips for enjoying winter sports without injury
Based on the experience of Vithas professionals, a series of simple guidelines can be drawn to reduce risks in the snow and in other winter sports. The first is Don't improvise your physical fitnessIt is advisable to arrive at the season with a minimum of preparation, including strength, endurance and balance exercises.
A training plan geared towards skiing or snowboarding should include Specific leg work (quadriceps, hamstrings and glutes), core strengthening and proprioceptive exercisesA few weeks of progressive preparation are enough to notice that the body responds better and endures more without becoming overloaded.
Another basic recommendation is warm up before starting the dayTake a few minutes to mobilize your joints and activate your muscles with gentle movements. Similarly, when you finish, it's helpful to do some moderate stretches and avoid stopping abruptly when you're still very cold.
Regarding the material, it is essential Use equipment appropriate to the size, level and conditions of the activityPoorly fitting boots, unbalanced skis, or a ski that doesn't match your experience level can increase the risk of falling more than you might think. If in doubt, seeking advice from professionals at the resorts or specialized shops will help you make the right choice.
Finally, it is important not to neglect the Basic safety aspects: hydration, regular breaks, protection from the cold, and actively listening to your own bodySnow and winter allow you to enjoy nature in a privileged way, but doing so responsibly is the best way to ensure that the experience doesn't end in the consultation room of the traumatologist or podiatrist.
Being aware of the risks, preparing in advance, and paying attention to details such as footwear, muscle strength, and hydration allows winter sports to remain a source of leisure and well-being, minimizing injuries and promoting safer practice for both occasional and regular athletes.
