Winter is Coming!
- Posted on: Dec 17 2019
Winter is Coming
With winter upon us, there are many dangers that people may be aware of, but often winter and weather related injuries are all too common. The goal of this article is to list some strategies to decrease your risk of a serious slip and fall on slick, icy surfaces and avoid injuries during the winter.
Ice– A slip and fall on ice can result in a devastating injury such as a fractured hip, concussion, shoulder dislocations/ fractures, and wrist fractures just to name a few. Many of these falls can be prevented.
- Slow Down: Take an extra moment to secure your footing, scan your surroundings for obvious icy terrain, avoid sudden changes in direction, and be practical of how you’re carrying items in your hands. When stepping out of a car, assess the surface, consider getting both feet down on the ground and then standing up out of the car. When walking, be on the lookout for terrain that will provide more grip: cinders, grit, sand, and de-icers such as salt. If walking outdoors at night, consider a small flashlight if the area is not well-lit.
- Footwear selection: Avoid leather or smooth soled shoes in winter conditions. Many shoes designed for winter have rubber compounds in the sole that are designed for cold conditions and can grip better.
Snow shoveling– Shoveling is a repetitive activity that can cause muscle strain to the lower back and shoulders. Back injuries due to snow shoveling can happen to anyone but are more likely to happen to people who may not realize they are deconditioned. Following these tips can help you avoid injuries:
- Lift smaller loads of snow, rather than heavy shovelfuls.
- Use a shovel with a shaft that lets you keep your back straight while lifting. A short shaft will cause you to bend more to lift the load. Using a shovel that’s too long makes the weight at the end heavier.
- Be sure to take care to bend your knees, lift with your legs rather than your back, and step in the direction in which you are throwing the snow to prevent the low back from twisting. This will help prevent “next-day back fatigue.”
- Avoid excessive twisting because the spine cannot tolerate twisting as well as it can tolerate other movements. Keep your back as straight as possible so that you are lifting with your legs.
- Take frequent breaks when shoveling. Stand up straight and walk around periodically to extend the lower back.
- Backward bending exercises while standing will help reverse the excessive forward bending of shoveling: stand straight and tall, place your hands toward the back of your hips, and bend backwards slightly for several seconds.
Posted in: Physical Therapy