John Bednar, MD, hasn’t been on a snowmobile in years, but he’s seen firsthand what can happen to drivers and passengers if they don’t take proper precautions on the snowmobile trails.

Every year, 14,000 injuries and nearly 200 deaths are the result of snowmobiling accidents, according to the National Institutes of Health (NIH). The main causes are excess speed, alcohol, driver inexperience and poor judgment.

Snowmobile accidents range from ankle sprains to serious injuries such as brain, back and neck injuries, says Dr. Bednar, an emergency room physician with OSF HealthCare. He compares these accidents to the trauma seen in motorcycle mishaps.

“Snowmobile crashes can be absolutely horrendous, life threatening and such a tragedy if you have an unexpected accident, like we see every year,” he adds. “Deaths, severe spinal injuries, pelvic fractures, multiple broken bones that can be devastating, devastating injuries and totally unexpected when you're out there to have fun.”

The biggest danger, without question, is consuming alcohol or drugs while using a snowmobile.

“I've seen very few snowmobile accidents that did not have some sort of intoxication involved or other preventive kind of reckless behavior,” says Dr. Bednar. “Intoxication, number one, by far, seems to be most involved in the crashes I've seen over the decades.”

Dr. Bednar says if it’s not alcohol related, the other common factor in snowmobile accidents is not being familiar with the surroundings. That’s especially the case for snowmobilers who travel away from home to ride in other parts of the Midwest.

“Know your trail and stay on your trail,” Dr. Bednar says. “If it's a well-known, well-marked trail, then you're much less likely to hit a stump, hit a rock, get off course, hit the tree, because that's when we see the crashes. When they don't know their trail, they use excessive speed, or they get off course, that's when they hit the tree or the rock, and those things don't like moving, and our heads don't like sudden stops.”

Whether you’re driving your snowmobile day or night, it’s imperative to watch your speed – especially if you’re inexperienced or driving at night when visibility is limited.

Always wear proper protective gear when riding a snowmobile. That includes a helmet, goggles, gloves, wrist guards, shoulder pads, chest protectors, knee protection and supportive footwear. Your equipment can keep you safe but also serves as protection from frostbite and hypothermia.

“Most snowmobilers have great gear, including their helmets,” says Dr. Bednar. “But if you are going to go on ice, if you think it is safe ice, please consider wearing a life vest underneath your gear. We’ve seen multiple tragedies on thin ice.”

The Michigan Department of Natural Resources offers the following tips:

• Dress for the weather.
• Check the weather forecast and road conditions.
• Carry appropriate equipment for your activity, such as a flashlight, rope, ice picks or ice claws.
• Have spare equipment available in case something breaks.
• Stay hydrated and fueled – bring water and snacks.
• Bring a buddy.
• Tell others where you will be, how long you plan to be gone and schedule check-in times.
• Carry a two-way communication device that receives service in remote areas.
• Take an honest assessment of your health – if you’re not feeling well, don’t go out.

Whether you’re a weekend warrior or a sled head, these tips will ensure a safer trail ride this season.

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Ready or not, winter is here. 

For adults, snow – especially the heavy stuff – also means lots of shoveling, which can lead to an assortment of health-related problems if you’re not careful and properly prepared for the winter season.

“Every year, thousands of people end up in an emergency department due to things happening when they’re shoveling snow," says Amy Henderson, a family practice physician assistant for OSF HealthCare. "These include falls, sometimes people experience heart attacks from extraneous activities, back injuries amongst other things. So it’s really important to take some caution when you are going to be shoveling snow, and the snow is coming.”

Among the people at the greatest risk of experiencing potential issues while shoveling are the elderly, people with a history of back problems as well as people who have suffered a heart attack or other serious illness. Henderson says to check with your doctor first if you have any concerns about your health.

“If a person develops any chest pain, sharp, radiating arm pain, jaw pain, those are all signs and symptoms of a possible heart attack," says Henderson. "If those symptoms do not improve with rest after a short amount of time, it’s concerning. My advice would be to seek immediate medical attention if you’re concerned at all about a cardiac event or a heart attack; in this case it’s always good to play it safe than sorry.”

Safety is key when it comes to snow and ice. Henderson offers a few basic tips before getting started with shoveling your sidewalk or driveway.

“One of the most important things to do is wear the appropriate clothing to stay warm and avoid frostbite," says Henderson. "Also, stretching prior to going out and doing this activity is important so I recommend stretching 5 to 10 minutes before you go out in the cold. I also recommend staying hydrated because you’re doing physical activity.”

Other important tips include:

• Lift with your legs, not your back
• Push (don’t) lift the snow
• Stay low to the ground
• Shovel more frequently
• Take breaks if you feel winded
• Be aware of ice
• Go inside to warm up in order to avoid frostbite

The same suggestions apply when using a snow blower. Many people are injured every year by pushing their snow blower, twisting their body or reaching into the snow blower.

The bottom line when it comes to snow shoveling, Henderson says, is play it safe, take your time and be sure to let your loved ones and friends know what you’re up to in the event something does happen. And don’t be afraid to ask for help.

“If you really should not be shoveling snow, or you’re at higher risk, I recommend trying to find someone else who can do it for you, whether that’s a neighbor or a family member. I highly recommend that," adds Henderson. "It’s not worth the broken hip or the hospital follow up. Another thing for people who are at higher risk is to bring a cellphone. If you do fall, you’re able to call somebody.”

Before you bundle up and head outside to shovel your driveway, make sure you follow proper safety measures to avoid injury. If you or a loved one experiences severe injury, heart attack, or other medical emergencies while shoveling snow, call 911. 

For more information about snow shoveling, visit OSF HealthCare.

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Not all sports injuries are directly related to contact or force. Many injuries, like overuse, happen over time and are often due to not being properly prepared.

Overuse injuries are repetitive microtraumas from using the same parts of the body, often while overtraining. Microtrauma can be identified as smaller tears in muscle fibers, stress on a tendon, or bone bruising. The most common early symptoms of overuse injuries are pain and inflammation.

“Stretch and make sure you’re ramping up into activities slowly,” Keith Corpus, MD, orthopedic sports medicine surgeon with OSF HealthCare and Great Plains Orthopaedics says. “When I’m talking to my post-operation patients or patients with overuse injuries, we have to focus on building back slowly.”

Dr. Corpus says overuse injuries worsen exponentially over time, and if you don’t allow yourself to rest, you can end up with long-lasting health problems.

“A lot of the injuries turn into chronic problems that are hard to get better. A lot of them are not surgical. For example, bad tennis elbow. 99% of tennis elbow gets better without surgery,” Dr. Corpus explains. “Anytime you have a chronic patellar tendinitis or quad tendinitis, if that tendon is getting weakened in some way, it leads it to increased risk of rupture. If you let these things go unresolved, they can build to bigger and bigger problems.”

One common contributor to overuse injuries that Dr. Corpus sees in patients is from weightlifting. He says minor soreness from lifting weights is not something to be worried about but allowing your muscles to heal after a workout is paramount.

“You shouldn’t go back to that activity until the soreness you developed from the first go-around has resolved. If you keep going at it, it’s just going to build inflammation in that muscle group and you’re going to get into the cycle that’s hard to break out of,” Dr. Corpus says. “Certainly, go back to it, go lower weight, lower reps than you think you should, and go fewer sets than you think you should.”

Dr. Corpus says if you are sore the next day, take an anti-inflammatory pill, apply ice to the soreness, stretch, and do a different physical activity to keep your muscles working.

“Go for a walk or light jog. Keep using the muscles, just in a different way. If you want to go back and do lifting again on that same muscle group two days later and you’re still sore, skip that day. Go to something else and don’t go back to that muscle group until it’s resolved.”

If you’ve experienced an overuse injury that won’t go away, a visit with a sports medicine doctor may be needed. You can find resources and providers here: https://www.greatplainsortho.org/

What are the most common types of overuse injuries?

Treatment of an overuse injury

If your child is overdoing it, the goal of treatment is to control the pain, promote healing, prevent complications, and restore normal use of the injured area.

Initial treatment for overuse injuries includes R.I.C.E. (rest, ice, compression, and elevation).

Talk with your child's healthcare provider if the injured area has a prolonged, visible deformity. Or if severe pain keeps your child from using their arm, leg, wrist, ankle, foot, or knee.

Other treatment choices may include:

• Medicine
• Activity restrictions
• Splint or cast
• Crutches or wheelchair
• Physical therapy (to manage pain, identify impairments that may have led to injury and treat to reduce complications)
• Surgery. Your child may need surgery if the injury happens again, they have pain that doesn't get better, or a muscle, tendon, or ligament is badly torn.

Dr. Corpus says he and his team see Little League Elbow or Little League Shoulder often. The repetitive, overhead throwing can lead to soreness, fatigue, and loss of control. The take home message is to rest.

“When we have kids come in with little league shoulder, the main treatment is shutting them down from throwing a baseball. They are able to live their life, but we have them stop throwing for usually at least a month. Then once everything has calmed down, we start a very gentle and slow return to a throwing program and ease back into things. At the same time, we also focus on mobility, strengthening, and mechanics of the throwing motion to make sure we aren't putting undo stress across the shoulder,” Dr. Corpus says.

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