Winter Safety Tips for Staying Safe and Warm
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Winter brings fun activities like skiing, sledding, and ice skating, but it also comes with potential risks, from icy sidewalks to overexertion in cold weather. By understanding common injuries and how to prevent them, you can enjoy the season while staying safe. Here is a comprehensive guide to staying warm, managing injuries, and knowing where to seek care when needed.
Sprains vs. Factures vs. Breaks: What’s the Difference?
When accidents happen, knowing the type of injury can guide your response. Sprains are injuries to ligaments, the connective tissue between bones, often caused by twists or falls. They usually result in pain, swelling, and limited movement but may not require immediate medical attention.
Fractures or breaks refer to the same thing—a broken bone. While the terms are often used interchangeably, the severity of a fracture can vary widely, from small, subtle hairline fractures to complete breaks. These injuries are generally more serious than sprains and are often accompanied by severe pain, bruising, swelling, deformity, and an inability to move or bear weight on the affected area. Sprains, on the other hand, involve damage to ligaments and can sometimes mimic the symptoms of a fracture. If it’s hard to tell whether an injury is a sprain or a fracture, it’s best to treat it as a fracture and seek medical care promptly to avoid further complications.
Remember: signs like deformity, intense pain, or inability to move the limb indicate a fracture. Visit a Walk-In Clinic or Emergency Room for X-rays and proper treatment. For mild to moderate sprains, the RICE method—Rest, Ice, Compression, and Elevation—can effectively relieve symptoms.
Stephanie Hansen, ARNP, a provider at our Walk-In Clinic in West Burlington said "If treated like a sprain and the pain persists, I recommend following up with your primary care provider, orthopedics, or a walk-in clinic for an X-ray. It's important to rule out small and subtle fractures, such as hairline, buccal, or stress fractures, as not all fractures are immediately noticeable."
Caring for Common Musculoskeletal Injuries: Ice, Heat, Wrapping, and Medical Care
Proper care for musculoskeletal injuries—such as sprains, strains, bruises, and minor joint injuries—can significantly affect recovery time. Start by assessing the severity of the injury. If the injury involves significant pain, visible deformity, or inability to move or bear weight, seek medical care immediately, as these may indicate fractures or other serious issues.
For less severe injuries, begin with ice therapy to reduce swelling and numb the pain. Apply an ice pack wrapped in a cloth or towel to the affected area for 20 minutes every hour, avoiding direct contact with the skin to prevent frostbite.
After 48–72 hours, once the swelling has subsided, switch to heat therapy. Heat can help relax muscles, improve blood flow, and ease lingering discomfort. Use a heating pad or warm compress, ensuring it’s not too hot to avoid burns.
Compression with an elastic bandage can provide additional support and help minimize swelling, but take care not to wrap too tightly, as this may restrict blood flow. Elevating the injured area above heart level also promotes proper circulation and reduces swelling.
When in doubt, or if symptoms persist or worsen, consult a healthcare provider to rule out more serious injuries like fractures or ligament tears.
How to Fall Safely
Falling on ice or snow is sometimes unavoidable, but knowing how to fall can reduce the risk of serious injury. If you feel yourself slipping, try to relax your body and avoid tensing up. Bend your knees slightly and aim to land on your side or buttocks, as these areas can better absorb impact compared to wrists or knees. If possible, use your arms to protect your head and neck from injury. Practicing balance exercises throughout the winter can also help prevent falls altogether.
Health Fitness, West Burlington offers a balance class that identifies specific weaknesses in the balance system to lower the risk of falling. The class will focus on exercises that improve lower-body muscle strength, visual acuity, neck flexibility, and ankle dexterity. View the Health Fitness land class schedule here to learn more.
If you’ve experienced a fall or feel unsteady on your feet, a referral to Rehabilitation Services can provide personalized strategies to regain balance and build strength. Speak with your healthcare provider about whether a referral to our expert rehab team is right for you.
Right Care, Right Place, Right Time: Where to Go for Winter-Related Injuries
Knowing where to go for care can help you recover faster and avoid unnecessary costs. Here’s what Great River Health recommends for common winter injuries:
Best for non-life-threatening injuries or illnesses, such as:
Minor slips and falls resulting in sprains or mild fractures.
Frostbite affecting fingers or toes without severe pain or discoloration.
Sore muscles from overexertion while shoveling snow.
Common winter illnesses like colds or mild flu symptoms.
Necessary for more severe or life-threatening injuries, including:
Head injuries or loss of consciousness
Suspected fractures where the limb looks deformed or cannot bear weight.
Severe frostbite with blackened skin or numbness.
Chest pain or shortness of breath while shoveling snow (possible heart attack).
Tip: If you suspect a stroke or heart attack, call 911 immediately.
Primary Care or Orthopedic Care
Follow up for:
Persistent joint or back pain after slipping on ice.
Reoccurring symptoms like knee instability or chronic swelling.
Long-term management of injuries like torn ligaments or arthritis exacerbated by cold weather.
Deciding where to go? Use this guide:
Is it life-threatening or severe? Call 911 or head to the ER.
Is it a minor injury or illness? Visit a walk-in clinic.
Need ongoing care? Schedule an appointment with your primary care provider or an orthopedic specialist.
Winter Sports Safety Tips
Winter sports like skiing, snowboarding, sledding, and ice fishing are enjoyable ways to stay active, but they require extra precautions to prevent injuries. Wear helmets, goggles, and layered waterproof clothing to protect yourself from the cold and minimize injury risks. Warm up your muscles with stretches or light exercises before starting and stay hydrated—even in cold weather.
Following safety rules and respecting your skill limits can ensure a fun and injury-free experience. Plan for emergencies by carrying a fully charged phone and informing someone of your plans if you’re in a remote area. Extra tip: Carry a fully charged portable charger with you if you know you will be out for an extended period of time. We never expect accidents to happen, but we can be prepared for them.
Falling Through the Ice: What to Do
In the Midwest, ice fishing is a popular hobby in the winter months, but do you know what to do if you or someone you’re with falls through the ice?
Stay Calm: Keep movements slow to avoid losing body heat quickly.
Get Horizontal: Spread your arms and legs wide to distribute weight and crawl back to solid ice.
Call for Help: Yell for assistance and seek immediate medical attention once out.
Rescue Others Safely: Use a long object like a branch or rope to help, but don’t walk onto the ice.
Stay Safe This Winter
Winter is full of opportunities for fun but being prepared and cautious is essential. Know how to fall safely, care for injuries, and seek appropriate medical attention when necessary. At Great River Health, we’re here to help you stay active and healthy all season. If you experience a sprain, fracture, or any winter-related injury, don’t wait—schedule an appointment with our orthopedic specialists to get expert care and get back to doing what you love.
Stay warm, stay safe, and enjoy everything winter has to offer!
