From Olympians to everyday life: 5 pain points & how to stay ahead

With the Winter Olympic Games underway, we’re reminded just how powerful the human body can be. But for some of us, injuries or chronic pain make everyday movement challenging.

The good news?

Most orthopaedic issues can be managed — and some even prevented — with the right approach. Whether you’re a seasoned athlete or simply trying to stay mobile this winter, there are things you can do to keep your body feeling its best.

Kiera Kingston, MD, and Bradley Dunlap, MD, orthopaedic surgeons and sports medicine specialists with Endeavor Health Orthopaedic & Spine Institute, share common pain points in the body and how to stay ahead of them.

1. Shoulder: Many winter sports and activities — like snowboarding, skiing and snow shoveling — rely heavily on strong, stable shoulders. But the shoulder is also one of the most commonly injured joints. “Issues such as rotator cuff tendonitis or tears, as well as cartilage wear or arthritis can cause a dull ache deep in the joint, pain when lifting your arm, or noticeable weakness,” said Dr. Dunlap.
   • What can you do? Start with conservative care, including rest, icing, over-the-counter pain relievers, and avoiding overhead or heavy lifting. Once pain begins to improve, gentle physical therapy can help restore mobility and function. “Targeted strengthening exercises can also support the muscles around the shoulder, helping you return to daily activities or winter sports with more comfort and confidence,” said Dr. Dunlap.
2. Hand, wrist and elbow: From gripping ski poles and controlling a snowboard to typing at work, your hands, wrists and elbows are vital for sports and everyday tasks. Pain, swelling or nerve issues can slow you down fast. “Common issues in these areas include sprains or strains, tendonitis, fractures and overuse-related joint pain. Symptoms may include swelling, stiffness, weakness or tingling, especially after repetitive motion,” said Dr. Dunlap.
   • What can you do? “Rest the affected area, avoid repetitive motions when possible, apply ice to reduce inflammation, and consider compression or a supportive brace,” said Dr. Dunlap. When returning to activity — whether it’s daily work or winter sports — incorporate stretching and strengthening exercises for these areas. Warm up gradually before strenuous use. A balanced routine can help reduce the risk of future injury and keep you performing at your best.
3. Hip: Strong, mobile hips are essential for almost every winter sport — from speed skating to figure skating to skiing and snowboarding. Even off the ice or slopes, healthy hips are key to walking comfortably, climbing stairs and getting around. “Hip pain or injury can result from cartilage wear and arthritis, tendon or ligament strain, labral tears, to instability or general overuse — especially in active individuals,” said Dr. Dunlap. When hip discomfort limits movement or makes everyday activities painful, it can have a major impact on quality of life.
   • What can you do? Start with a proper evaluation to understand the source of your pain. Depending on the diagnosis, treatment may include physical therapy, activity modification, injections or, when necessary, surgical options. “To protect your hips long-term and prevent future injury, incorporate regular strength and flexibility exercises for the hip and surrounding muscles. Keeping a strong core muscle group, as well as flexible hamstrings, can reduce the stress across your hips. It is also important to listen to your body and avoid things that increase pain,” said Dr. Dunlap.
4. Knee: From the power needed for ski jumps to the quick pivots of ice skating, knees take a beating in many winter sporting events. It’s no surprise that knee injuries are common among winter athletes — and among everyday adults navigating stairs, workouts or errands. “Knee injuries like ACL tears, meniscus tears, and cartilage injuries are very common in our athletes and weekend warriors. Exacerbations of underlying conditions like arthritis can also occur in our older athletes. Concerning symptoms include significant swelling, pain that does not improve with conservative treatment (ice, rest, anti-inflammatory medication), and mechanical symptoms,” said Dr. Kingston.
   • What can you do? “A lot of knee injuries can improve with nonsurgical treatment, such as medications, physical therapy, and cortisone injections. But if symptoms don’t improve, patients may benefit from a surgical consultation. The best way to prevent knee injuries is to remain active, focus on low impact activities, strengthening our core and large muscle groups in the leg, stretching, and appropriate warm-up prior to activity,” said Dr. Kingston.
5. Leg, foot and ankle: From downhill skiing and snowboarding to speed skating, athletes rely heavily on strong, stable legs and precise foot and ankle control. Even for non-athletes, winter conditions — like icy sidewalks and uneven snow — make these areas especially vulnerable. A single misstep or awkward landing can quickly disrupt your routine. “Foot and ankle injuries are very common in athletes but also occur in the winter with snow and ice in the Chicagoland area. Significant swelling and inability to bear weight after an injury may signal a more serious injury requiring evaluation from a sports medicine or orthopaedic provider,” said Dr. Kingston.
   • What can you do? “I recommend my patients begin with nonsurgical management, including over-the-counter medication, ice, and compression and elevation after sustaining a foot or ankle injury on the slopes or on the ice. Not all foot and ankle injuries are preventable, but use of good protective shoe wear while participating in sports, or shoe wear with good grip when outside battling the Chicago winter, is important. Be sure to warm up fully before activity and adequately stretch major muscle groups before and after activity,” said Dr. Kingston.

Getting back in the game, back to life

Just as Olympians push themselves to reach their full potential, you deserve to move freely and without pain this winter. A professional evaluation can help uncover the root cause of your discomfort and get you back to doing what you love.
 

At Endeavor Health Orthopaedic & Spine Institute, our expert team provides a personalized approach, from diagnosis to rehabilitation, using a range of advanced techniques to help you move like you again.

• Physical therapy: Movement is essential for recovery. Physical therapy strengthens muscles, restores flexibility and promotes healing, and is a key step for many.
• Medication: Anti-inflammatory and pain relief medications can support recovery while reducing discomfort.
• Injections: From joint injections to treatments for cartilage, muscle and tendon injuries, these options offer effective, targeted relief.
• Surgery: When needed, our surgeons offer minimally invasive techniques designed for less pain and faster recovery — so you can get back to your routine with confidence.

Don't let pain hold you back this winter. Olympians rely on experts to stay in the game — and you can, too. Take control of your orthopaedic health to keep your body performing at its best.