Frigid temperatures, heavy snow and icy sidewalks are just a few of the winter weather conditions that can threaten your health and safety whether you’re shoveling, exercising outdoors, doing winter sports or just walking to your car. Athletico Physical Therapy, a leading provider of physical and occupational therapy in the Midwest, offers tips on smart snow removal, proper apparel and footwear, and avoiding and managing falls to help keep you safe and injury free.
- Smart snow removal: U.S. hospitals treat an average of 11,500 snow-shoveling injuries and medical emergencies each year with lower back strain being the most common. To avoid a trip to the doctor and protect your back, use a small or plastic shovel appropriate for your body size and strength so you don’t lift too much weight at once. You also want to make sure that the handle is the right length. If it’s too short, you will bend forward too much and if it’s too long, the weight on the end will be too heavy. As you shovel, try to push snow out of the way instead of picking it up and tossing or carrying it away. If you must lift the snow, bend at the knees, lift with your legs and stand up before throwing or carrying and try not to avoid any twisting movement which can be hard on your spine. Take frequent breaks.
- Indoor warm-ups: Stretching and warming up before strenuous activities is always important. Before heading outside, warm up by jogging in place, walking, marching or doing jumping jacks. To stretch your lower back before shoveling, lay on your back with both knees bent and one knee up towards your chest. Perform two to three repetitions, holding each one about fifteen to thirty seconds. You should feel a stretch along the lower back or buttocks area.
- Appropriate apparel and footwear: Even when it’s cold outside, it’s easy to overheat when working out or shoveling snow, so dress as if it is 10 – 15 degrees warmer than it is. Wear light layers, with the layer next to your skin made of a fabric – not cotton – that wicks moister away so you don’t perspire and get chilled. Shoes and boots should not only keep your feet dry and warm but also provide traction for wet and icy surfaces. Avoid wearing dress shoes and instead use rubber soled shoes and consider putting ice and snow traction straps on.
- Hydration: The cold during the winter may not make you feel sweaty but that doesn’t mean you are not working hard and you need to replenish your muscles. Remember to drink water before, during and after any exercise or activity like shoveling – even if you don’t feel thirsty. If you start to feel tiredness, dizziness or cramping, head back inside and get hydrated with water or sports drinks.
- Ice navigation: Ice can be the most treacherous winter hazard. Avoid all outdoor workouts when sidewalks and streets are icy. If you have to walk somewhere, allow plenty of time so you’re not rushing, which can increase your chance of falling. Walk in short steps or shuffle your feet. If a walkway is covered with ice, look for grassy areas which may provide more traction. Keep your hands free and out of pockets for better balance. Be prepared for tumbles; roll with a fall by curling your body to minimize the impact.
- Sports safety: Winter sports such as skiing, snowboarding, ice skating and sledding, cause almost a half million injuries each year. Many of these injuries, which include sprains, strains, dislocations and fractures, occur when people are tired or have overexerted themselves and can be prevented. As with all sports be sure you’re in good shape and condition before participating and never go out by yourself. Make sure your equipment and protective gear such as goggles, helmets, gloves and padding, is appropriate for the activity and is working properly. If new to a sport or activity, take lessons from a qualified instructor to reduce chances of injury and to help learn how to fall correctly and safely.
If you get injured or have aches and pains this winter, consider seeing an Athletico physical therapist. Athletico offers complimentary 30-minute injury screenings, including an assessment of your condition, suggestions for self-care, and a plan for next steps. Visit www.athletico.com to learn more about how physical therapy can help alleviate pain and improve your life.
