To Your Health! Celebrate the Season Safely

Starting in December and throughout the winter months, many doctors at HSS Long Island see an increase in patients who sustain an injury. Falls are a common cause of trips to a doctor’s office or urgent care. HSS Long Island in Uniondale is the local location of Manhattan's Hospital for Special Surgery.

“During the busy holiday season, people are often rushing to get things done and may lose sight of slippery streets or a potential hazard in their home,” says Dr. Geoffrey Westrich, an orthopedic surgeon at HSS. “In bad weather, even if snow and ice have been removed, there are always some slippery surfaces. I’ve also seen patients who have tripped over an item on the floor in their haste to leave the house.”

He recommends taking it slow and being careful if you need to be outside in bad weather; wearing proper footwear to avoid slipping; leaving oneself enough time when getting ready to go somewhere; and keeping floors at home free of tripping hazards.

He also advises people to be very cautious when climbing a ladder to decorate a tree or tackle a home repair. “Anyone who has a medical condition or an issue with strength or balance should not be on a ladder,” he says. “It is much safer to get help from a family member or friend, or to hire someone for the task.”

Snow Shoveling Safety

Dr. James Wyss, a physiatrist at HSS Long Island, says the most common injury he sees during the winter is to the lower back from shoveling snow. “When it snows, I advise people to try to stay ahead of the game,” he says. “Try to go out to shovel more than once. Don’t wait until it accumulates because the deeper and heavier the snow, the greater the risk of injury.”

People often clear driveways and walkways in very cold temperatures without having warmed up their muscles, and this leaves them more susceptible to an injury. Dr. Wyss advises patients to do some exercises to warm up before they go out, just as they would for a sport. Instead of lifting and tossing snow, they should carefully push it with the shovel to get it out of the way. When fatigued, he says it’s important to take a break.

Running in Cold Weather

Dr. Joshua Dines, an orthopedic surgeon specializing in sports medicine at HSS Long Island, says running outdoors in the winter is fine, with certain precautions. “We like to see people exercise year-round to promote good health,” he says. But before going out, he recommends 5 or 10 minutes of dynamic stretching at home. Unlike a static stretch that you hold, dynamic stretching entails moving your muscles and joints to mimic the movements you will use in your workout.

Dr. Dines also advises people to make sure they’re well hydrated before leaving the house. “In the summer, people tend to drink a lot of water when they’re exercising outdoors,” he says. “In the winter, they may think they don’t need as much water, but it’s just as important to stay hydrated.” He also recommends dressing in layers, so if you start feeling warm you can take off a jacket or sweater.

The Holiday Season and Chronic Pain

During the winter holidays, Dr. Alice Chen, a physiatrist at HSS, tends to see more patients suffering from chronic pain. Many people have been exercising less since the pandemic started, so they have not maintained their muscle strength or fitness level, and this makes them more prone to injury, she says.

“Around the holidays, people are often trying to meet deadlines. The sudden increase in activity can lead to overuse injuries, aggravate joint conditions such as arthritis, and cause sprains and strains. People should also be careful when lifting and carrying heavy packages,” she says.

Even everyday chores at home can cause problems. "I’ve seen people develop back pain after standing for many hours when cooking for the holidays,” says Dr. Chen. “I’ve treated patients with neck and hand injuries from knitting or crocheting for hours on end to finish a project.” She recommends taking frequent breaks and listening to one’s body to avoid overdoing it.

For most people, the holidays are a happy time of year, but it can be a sad and stressful time for individuals who have lost family members. “Stress tends to make chronic pain worse,” says Dr. Chen. “Research shows that emotional stress or mental pain can turn into physical pain, and the pandemic hasn’t helped. Depression and stress deplete certain brain chemicals that play a role in controlling pain.”

Dr. Chen says maintaining a healthy diet, getting adequate sleep, engaging in exercise, and reaching out to family and friends for help if needed can promote good health not only during the holidays, but throughout the entire year.

HSS Doctors’ Advice to Stay Healthy During the Holidays:
• Put things in perspective and try to maintain a positive outlook.
• Make sure you’re getting enough rest.
• Maintain a healthy diet.
• Try to get some exercise.
• Listen to your body and don’t overdo it.
• Reach out to family and friends or a health care provider for help if needed.
• Stay focused on the task at hand and be mindful of surroundings to avoid an accident.
• If a package is heavy, ask for help. When lifting, remember to bend from the knees.
• Don’t ignore pain. Slow down and take a break.
• If you get hurt, try rest, ice and elevation of the injured area. If pain doesn’t improve after a week of taking it easy, consider seeing a doctor.