Vibe-Winter-2425 - Flipbook - Page 19
RICE method—rest, ice, compression, and
elevation—coupled with physical therapy
to restore range of motion and strength.
When it comes to meniscal tears, treatment
may range from conservative management
to arthroscopic surgery for either repair or
removal of the torn portion, depending on
the location and severity of the tear.
Shoulder injuries are also prevalent
among winter sports enthusiasts, particularly dislocations and rotator cuff injuries.
The shoulder, being a highly mobile joint, is
particularly vulnerable during falls or collisions. A shoulder dislocation typically occurs
when a person falls on an outstretched arm
or receives a direct blow to the shoulder,
causing the humeral head to pop out of the
glenoid cavity. This can result in significant
pain, swelling, and even a visible deformity
of the shoulder. On the other hand, rotator
cuff injuries can arise from repetitive
motions that overly stress the tendons or
result from falls, leading to weakness, pain,
and limited range of motion. The rotator cuff
consists of a group of muscles and tendons
that stabilize the shoulder joint and allow for
a full range of motion.
To prevent shoulder injuries, it’s crucial
to incorporate shoulder-strengthening exercises and warm-up routines. These might
include rotator cuff exercises, like external
and internal rotations with resistance
bands, and scapular stabilization exercises
such as rows and wall slides. Additionally,
techniques like tucking the arm and rolling
upon impact can help dissipate forces
and prevent the shoulder from absorbing
a direct blow. A quick search online can
provide a wealth of resources—including
videos—on effective shoulder exercises to
enhance strength and flexibility.
In the event of a shoulder injury,
immediate treatment should focus on rest,
ice, and immobilization. Depending on the
severity of the injury, a healthcare professional may recommend physical therapy
to strengthen surrounding muscles and
improve range of motion. In more severe
cases of rotator cuff tears or recurrent
dislocations, surgical intervention may be
necessary to repair the damaged tissues.
Another critical aspect of winter sports
safety involves managing fractures in icy
conditions. The most common fractures
among winter sports participants include
wrist fractures, collarbone fractures, tibia
fractures, and occasionally, hip fractures.
Wrist fractures often occur when individuals instinctively extend their arms to break
a fall, leading to injuries known as distal
radius fractures. Collarbone fractures are
Winter 2024/25
also common in skiing and snowboarding,
often resulting from falls or direct impacts
to the shoulder. Tibia fractures can occur in
both children and adults, often happening
where the boot ends or at the knee joint.
While hip fractures are less common, they
can occur in older adults with osteoporosis,
also known as reduced bone density.
To mitigate the risk of fractures, wearing appropriate protective gear is essential.
It’s also crucial to emphasize the importance of helmets. While they won’t prevent
fractures of the arms and legs, helmets can
drastically reduce the risk of skull fractures.
If a fracture occurs on the mountain,
it’s vital to follow certain steps. First and
foremost, avoid moving the injured area
and seek assistance from ski patrol or medical personnel. Stabilizing the injury and
applying ice, if possible, can help reduce
swelling while waiting for professional help.
In backcountry scenarios, access to medical
care may be limited, so having a plan
before leaving and during your outing—as
well as for evacuation and transport to a
medical facility—is essential.
It’s vital to know your limits, both in
terms of endurance and technical ability
on the slopes. Don’t push yourself to tackle
more than you can handle, especially when
you’re feeling fatigued. Be mindful of your
skill level and avoid terrain that exceeds
your capabilities. Listening to your body
and making smart choices can go a long
way in preventing injuries and ensuring a
fun-filled winter adventure.
As we dive deeper into winter, let’s
keep our focus on safety and injury
prevention to fully enjoy all that the Mt.
Washington Valley has to offer. Whether
you’re shredding the slopes or exploring
the backcountry, staying informed about
injury risks and prevention strategies will
ensure that your winter sports experience
remains safe and enjoyable.
Dr. Joshua Knowles, D.O., is a dual board-certified orthopedic surgeon and sports medicine specialist, serving as the medical director
of Maine Health, North Conway’s growing
orthopedics and sports medicine practice in
the Mt. Washington Valley. He is committed
to advancing a premier orthopedic center
focused on exceptional care and community
support, empowering patients to live active,
healthy lives. As a former intercollegiate athlete, avid snowboarder, and mountain biker,
Dr. Knowles is passionate about inspiring
others to embrace outdoor activities and
pursue their passions with confidence.
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