Shoulder Injuries & Winter in the Mountains

Author: Jeffrey Cummings, MD – Barton Health

Living in the mountains means embracing winter in all its forms, whether you’re clearing snow from your driveway, carving down the slopes, or simply navigating icy walkways. But winter also brings challenges, especially for one of the hardest-working parts of your body: your shoulder.

Shoveling Reality

Shoveling looks simple, but it’s tough work. Cold weather makes your muscles tighter and lifting heavy snow over and over can strain your shoulders. This can lead to problems like sore muscles or rotator cuff injuries.

Before you start any shoveling, whether it’s snow in your driveway or hay from a barn stall, warm up your shoulders with slow, gentle stretches. Bend your knees to lift and push the shovel instead of throw, taking breaks often. If your shoulder starts to hurt, stop right away. Pain is your body’s way of saying something isn’t right. You can also switch to a snowblower, ask for help, or move smaller amounts at a time.

Falls on Ice

Falls on ice are another winter threat. When you slip, your first reaction is usually to reach out and catch yourself. Some falls may cause fractures or rotator cuff tears, which need quick treatment. If you fall and can’t lift your arm afterward, get checked within the first week. Early care can make a big difference in how well your shoulder heals.

On the Slopes

When you’re snowboarding, skiing, or sledding, shoulder injuries can happen if you take a hard fall or run into something. Some common problems include dislocating your shoulder, tearing the rotator cuff, separating the AC joint, or breaking your collarbone (clavicle). These often happen when you land on an outstretched arm or take a big hit. Signs of an injury can include pain, swelling, trouble moving your arm, or even something looking out of place.

Stay Safe This Winter

Wear shoes or boots with good traction, salt or sand your walkways, warm up before being active in the cold, and never rush on ice.

If you fall or feel severe shoulder pain, notice a deformity, or can’t lift your arm, don’t wait. Getting help early gives you the best chance of healing fast and getting back to the winter fun you love.

Dr. Jeffrey Cummings is a board-certified orthopedic surgeon with Tahoe Orthopedics & Sports Medicine specializing in complex shoulder and knee injuries. He sees patients at Barton Health’s offices in Carson City and Gardnerville. Call 530.543.5554 to make an appointment or visit BartonHealth.org to learn more. Join Dr. Cummings for a free webinar, “Understanding Common Shoulder Injuries,” on Thursday, December 11 from 5:00 – 6:00 p.m.; details at BartonHealth.org/Lecture.