Sports injuries in winter: Don't ignore warm-up exercises and proper hydration, know when to stop

Exercise tips: Starting with cardio exercises and dynamic stretches helps increase blood flow to the muscles, preparing the body for physical activity (Image: Canva)

Winter sports bring excitement, but they also increase the risk of injuries, especially among young athletes. The cold temperatures, combined with physical activity, can put a strain on muscles and joints, making them more susceptible to injury. Understanding how to prevent and treat these injuries is crucial for staying active and healthy throughout the colder months.

Playing sports in winter is essential for maintaining physical health, says Dr Venkatesh Movva, Specialist in regenerative medicine, RegenOrthoSport, Hyderabad and Dallas.  "Winter activities, from skiing to basketball, keep young people active and improve cardiovascular health, coordination, and strength. However, winter sports also come with their own set of challenges. The cold weather can cause muscles to tighten, and injuries such as sprains, strains, and fractures are more common when proper precautions aren’t taken," he adds.

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According to Dr Movva, winter increases the risk of injuries due to cold temperatures that cause muscle stiffness. "These conditions make joints and tissues less flexible, leading to sprains, strains, or more severe injuries. Symptoms of winter-related sports injuries can include pain, swelling, bruising, and difficulty moving the affected area. Prompt treatment is essential to avoid long-term damage," he warns.

• Warm-up: Starting with cardio exercises and dynamic stretches helps increase blood flow to the muscles, preparing the body for physical activity. When temperatures drop, muscles and joints tend to stiffen, making it essential to warm up properly to increase flexibility and prevent injury. A warm-up routine that includes light jogging or brisk walking followed by dynamic stretches, like leg swings or arm circles, helps reduce the risk of muscle strains, sprains, and other common winter sports injuries.

• The right gear: Wearing the right clothing and protective gear is crucial during winter sports to maintain comfort and prevent injuries. Layering clothes helps trap body heat while allowing for ventilation to avoid overheating. It's important to wear moisture-wicking fabrics that keep sweat away from the skin to avoid chilling. Additionally, using protective gear, such as knee pads, ankle braces, or wrist guards, provides added stability to vulnerable joints, reducing the risk of sprains, fractures, or other impacts during high-intensity sports or activities.

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• Hydration: Even in cold weather, hydration is essential for optimal performance. Many people believe they don't need to hydrate during winter because they’re not sweating as much, but dehydration can still occur. Dehydration can lead to muscle cramps, fatigue, and impaired cognitive function. It’s important to drink water regularly, even if you don't feel thirsty. Athletes should drink water before, during, and after physical activity to ensure their muscles stay hydrated and perform at their best.

• Know when to stop: Pushing through pain or fatigue can lead to serious injuries, especially in winter when the body is more prone to strains and overexertion. Understanding your limits and listening to your body is critical for preventing long-term damage. If you start to feel fatigued, dizzy, or sore, take a break. It’s better to stop and rest than to push through and risk an injury. Gradually increasing the intensity of exercise over time also helps build endurance, so you can safely enjoy winter sports without overtaxing your body.

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• Effective treatments for sports injuries:

However, in case of an injury,. early intervention is crucial for a speedy recovery. “Non-surgical regenerative treatments like Bone Marrow Concentrate (BMC) therapy or Platelet-Rich Plasma (PRP) injections are effective for reducing inflammation and promoting tissue repair,” says Dr Movva. These treatments help in faster recovery and minimise long-term complications, allowing athletes to return to their activities safely.