Alaska winters are beautiful but treacherous for bones and joints. Emergency rooms across the state see a predictable surge in orthopedic injuries each winter, from wrist fractures caused by falls on ice to ACL tears on the ski slopes. Many of these injuries are preventable with proper preparation, equipment, and awareness.
Fall Prevention on Ice
Slip-and-fall injuries on ice are the single most common cause of winter orthopedic injuries in Alaska. Wrist fractures, hip fractures, ankle fractures, and head injuries all spike during icy conditions. Prevention strategies include wearing proper footwear with aggressive tread patterns or adding ice cleats and traction devices. Walk with a wider stance and shorter steps on icy surfaces. Use handrails on stairs and ramps whenever available. Keep walkways and driveways treated with sand, gravel, or ice melt. Take extra caution during freeze-thaw cycles when black ice is common. Consider walking poles or trekking poles for stability on icy paths.
For older adults, fall prevention is particularly critical. Hip fractures from falls on ice can be life-changing events, especially for those over 65. If you have osteoporosis or balance concerns, consult your doctor about fall prevention strategies and consider a bone density screening.
Skiing and Snowboarding Safety
Alaska ski areas see their share of orthopedic injuries each season. ACL tears, shoulder dislocations, wrist fractures, and thumb injuries (skier's thumb) are among the most common. Prevention includes proper conditioning before ski season with emphasis on leg strength and core stability, equipment that is properly fitted and maintained with bindings adjusted by a certified technician, warming up before your first run, skiing or riding within your ability level, stopping when fatigued as most injuries occur late in the day when muscles are tired, and wearing a helmet for all skiing and snowboarding activities.
Snow Shoveling Injuries
Snow shoveling is a leading cause of back injuries during Alaska winters. The combination of heavy lifting, twisting, cold muscles, and cardiovascular stress makes shoveling surprisingly dangerous. Use an ergonomic snow shovel with a curved handle to reduce bending. Push snow rather than lifting when possible. When lifting, bend at the knees and lift with your legs, not your back. Avoid twisting while throwing snow. Take frequent breaks and do not rush. Warm up with gentle stretching before shoveling. Stay hydrated even though you may not feel thirsty in cold weather.
For those with heart conditions or significant musculoskeletal problems, consider hiring snow removal services or using a snow blower instead of manual shoveling.
Winter Sports and Recreation
Beyond skiing, Alaska offers numerous winter activities that carry orthopedic injury risk. Snow machining (snowmobiling) can cause fractures, sprains, and spinal injuries from crashes and rollovers. Always wear a helmet and ride at safe speeds. Ice hockey injuries include fractures, concussions, and ligament tears. Proper equipment and adherence to rules reduce risk. Cross-country skiing and snowshoeing are lower risk but can still cause overuse injuries, especially when ramping up mileage too quickly. Ice fishing involves prolonged cold exposure and risk of falls on ice. Use proper traction devices and limit time on ice in extreme conditions.
Cold Weather Exercise
Staying physically active during Alaska winters is essential for musculoskeletal health, but cold weather requires additional precautions. Warm up thoroughly before outdoor exercise, as cold muscles are more prone to strains and tears. Dress in moisture-wicking layers to maintain body temperature without overheating. Stay visible during dark conditions with reflective gear and lights. Adjust your running or walking route to avoid the most hazardous ice conditions. Consider indoor alternatives during extreme cold or dangerous surface conditions.
When Injuries Happen
Despite best prevention efforts, winter injuries still occur. For suspected fractures or severe injuries, seek care at an emergency room or orthopedic urgent care clinic promptly. For sprains, strains, and less severe injuries, apply the RICE protocol (Rest, Ice, Compression, Elevation) and contact an orthopedic provider within 1 to 2 days for evaluation.