Safely out in the cold
Cold-weather sports lovers, rejoice. ¶ With El Niño threatening to bring major snowfall throughout the season, many California mountain resorts have already transformed into a winter wonderland. For Angelenos who don’t ski or snowboard, familyfriendly activities including snowshoeing, cross-country skiing, sledding and ice-skating are a way to join in the fun. Now, winter sports send more than 440,000 people a year to hospitals, emergency rooms and doctor’s offices for injuries. But you don’t need to be among them if you follow these 11 expert tips for staying safe out there:
1 Go slow. Winter sports can be rigorous. Unless you’ve been putting in hours of aerobic work and strength-training for months, you should probably take it easy, says Dr. Jim Stray-Gundersen, adviser to the U.S. Ski and Snowboard Assn. “Trying a new, vigorous sport that one hasn’t done in a while, one is likely to get sore muscles and is also more susceptible to injury if unfamiliar with the demands of the sport.”
2 Take an introductory lesson. “The best advice is to take the time to enjoy these new activities gradually, doing a little bit the first day and building from there,” he added.
3 Watch the altitude — and stay hydrated. Let’s face it, Angelenos aren’t used to high altitudes of 8,000 feet or more. Watch out for symptoms such as headache, fatigue, nausea and difficulty breathing. He says the prescription drug Diamox can help. But he adds, “good hydration is the No. 1 piece of advice. It replaces the water one loses breathing harder and sweating.” You might also consider acclimating by spending one night at a slightly lower altitude (5,0007,000 feet) before heading higher, said Dr. Benjamin D. Levine, director of the Institute for Exercise and Environmental Medicine at Texas Health Presbyterian Hospital in Dallas.
4 Protect yourself from the elements. Sunscreen, sunglasses and a hat, and dressing in layers of clothes designed for the environment, should be a given.
5 Avoid the adult beverages. “As tempting as it is … excessive consumption of alcohol is the No. 1 factor ruining a nice mountain vacation. It dehydrates you and reduces your physical abilities that are already being challenged,” Stray-Gundersen says.
6 But eat up. He advises complex carbohydrates to keep the body fueled for the day’s activities. 7 Don’t be a weekend warrior. Don’t push beyond your skill level, Levine said. “Sports like crosscountry or snowshoeing are less intrinsically dangerous, but the backcountry has its own dangers, especially in avalanche-prone conditions.”
8 If you’re tired, rest. “So often we hear people say their injury happens the last run of the day, which is basically saying that fatigue became a factor,” says orthopedic surgeon Dr. Terry Orr of Tahoe Orthopedics & Sports Medicine. Among the most common: Knee injuries, and damage to wrists, arms and shoulders.
9 Keep an eye on the weather forecast. “Participating in winter sports in California, you’re luckier than in the rest of the country. We have so much more sunshine. But be aware of changing conditions as the weather warms up. The snow before a storm is different than the snow after a storm,” Orr said. And if you’re ice-skating on a lake, be aware of changing ice thickness.
10 Safety first. Don’t participate alone in a winter sport, and make sure someone knows where you’re going — and when you’re expected to return. Check that equipment is working properly; heed trail warnings; seek shelter and medical attention immediately if you’re experiencing hypothermia or frostbite; and be aware of proper procedures for getting help if injuries occur.
11 Make sure you’ve got a fully charged smartphone with you. And setting up a “find my friend”-type app wouldn’t be a bad idea.