Avoid These Common Injuries During Winter
It can be difficult getting through the winter months without taking one of those nasty falls, but the good news is that there are several things you can do to avoid some of the most common injuries during winter. As with any new season, there are always going to be challenges that present themselves, including your risk for injury. A routine day for you during the winter season could lead to a painful fall that requires an emergency room visit if you’re not careful. We’ve identified some of the leading causes of winter injuries and outlined some key points to help you avoid some of those aches and pains that can pop up during the winter season.
Slick Conditions
When the winter season rolls around, so do the slick conditions. Icy environments can come in all shapes and sizes, including driveways, sidewalks, parking lots, stairs, and roads. Slick conditions can also be tricky to navigate as they can initially seem safe. Oftentimes, winter injuries occur because it can be difficult to tell whether the roadway or path isn’t safe until it’s far too late.
We’ve all been in a scenario where you think the sidewalk is safe, only to realize at the last second as you’re falling that the path froze overnight and became a solid sheet of ice. Slick or icy conditions are a leading contributor to some of the most common fall-related injuries that include but are not limited to back injuries, head injuries, broken bones, bruises, hip fractures, and dislocations.
The best way to avoid an injury related to slip and fall is to take it slow. Take a “test step” on the surface to determine how slippery it may be. If there is ice, make sure to walk with small shuffling steps (walk like a penguin). Boots or shoes with good traction are a must in wintery conditions. Applying salt or sand to the area before you go out is also a good idea when you have the time to spare.
Shoveling Heavy Snow
For those of us living in snowy winter climates, getting outside to shovel is inevitable. Whether you only have a small walkway to clear, or a large driveway, shoveling snow can be a frequent cause of injury and visits to the ER. Besides the risk of slip and fall, the risk of back and shoulder strains rises with heavier snowfall.
No matter how fit you feel, the repeated lifting and twisting of a heavy snowfall causes undue strain on the muscles, ligaments, and discs in your back. Not to mention your shoulder, arms, and neck. While you may not feel any effects during the shoveling, many people find that their pain occurs once they sit down after shoveling. The nature of shoveling-related back pain can bring a grown man literally to his knees and sends MANY people each year to the ER seeking pain relief.
The best way to avoid this kind of injury is first to use the proper shoveling technique. Pushing only a small amount of snow at a time, holding your core muscles tight and lifting the load with your knees, then turning your whole body to dump the snow. The key is small amounts of snow and avoiding twisting. Or even better, if your strength and spine health is already questionable, use a snow blower or ask a neighbor for help clearing the snow.
Winter Sports and Outdoor Activities
Participating in outdoor sports and leisure activities is a great way to stay in shape and have some fun throughout the winter season, but it can also increase your risk of injury compared to warm-weather outdoor activity. Sledding, ice skating, snowball fights, skiing, and snowboarding are undoubtedly some of the best ways to pass the time on a cold day. Kids and kids-at-heart all love the thrills and fun associated with these types of activities; however, without good preparation, these adventures can become risky rather than innocent fun.
Some of the most common winter injuries that can occur from outdoor activities include knee sprains and strains, elbow injuries, broken bones, muscle strains, back injuries, bruises, concussions, and more. But that shouldn’t scare you into staying inside. With a little preparation, you can reduce your risk of injury.
Safety starts with ensuring your equipment and safety gear are in good working order before you head out. This is especially important for downhill sports or other fast-paced activities. Next up is making sure you perform a good warm-up prior to exerting yourself in the elements. Cold and stiff muscles and joints are more susceptible to injury. After warming up, make sure to choose an activity level that is within your skill set. If you ski, don’t try a double black diamond trail if your skill level demands you stay on the blue square slopes.
Cold-Related Injury and Illness
Perhaps the most obvious issue with the winter season is the cold temperatures themselves. Spending time outdoors in cold temperatures can be enjoyable when you’re properly dressed. However, when you’re not, you can be left with long-term pain and injuries from the frigid temps. Frostbite and hypothermia are serious conditions that can have long-term and even life-threatening consequences.
The only way to prevent cold-related injuries is to dress appropriately for the conditions outside and monitor yourself and your friends for signs of these conditions. Warm, breathable layers, along with hats, gloves, warm socks, and boots, are the minimum for outdoor winter activity. In addition to dressing for a planned outing, it’s a good idea to keep a cold weather kit in your car in the event you find yourself stranded on a roadway. A bag or bin stocked with extra layers for all family members, gloves, hats, socks, and blankets might just save your life in an unexpected winter situation.
Already the victim of a winter injury?
At HealthQuest, we’re always here to help in the event that you sustain one of those nasty winter falls or injuries that can occur. Our qualified physical therapists can assist you with overcoming your winter injuries, working towards reducing your pain, improving your range of motion, and returning you to the lifestyle you love. Book an appointment today to get on the pathway to recovery.