With the winter weather here, there is usually that fear in the back of our minds that we are going to hurt our back or get injured. This can especially happen if in previous years you shoveled wrong and tweaked your back, shoulder or slipped on some black ice.
Fortunately, most of these injuries can be avoided if you prepare and understand the nature of the injury or know what to look out for! Keep reading below if you want to learn some tips and tricks to help prepare yourself for the winter and prevent injuries!
Walking outside in the winter weather:
If you are a winter lover and prefer the colder weather over the hot summer sun, walking in the cold might be better for you! Before you get out and about walking in this cold weather, remember the following to help reduce your risk of injury.
- Wear proper shoes and make sure they have enough tread on them
- Take smaller steps and take your time
- Stretch and warm up your muscles before you go outside and do any activity
- Stay moving throughout the year before winter so this isn’t your only activity during the year
- Watch your step – look out for black ice
- Stay hydrated – goal is to get ½ of your body weight in ounces. This means if you weigh 100 pounds; aim to get 50 ounces of water daily!
Shoveling the snow:
Snow this time of the year is inevitable unless you live in the tropics or somewhere where it doesn’t get cold. Unless you live in an apartment complex or have someone to come shovel your driveway, most of us will be outside pushing that snow out of our way. Read below how to reduce your risk of injury.
- Warm up before you start an activity – Yes this includes shoveling as well!
- Don’t lift with your back – bend your knees and squat
- Push the snow with the shovel instead of picking it up and throwing it
- Take breaks shoveling the snow!
- Ask for help if you need it – I’m sure you can find some neighborhood kids that would love to make some extra cash this winter!
- Listen to your body – if you are noticing that
- Stay hydrated – goal is to get ½ of your body weight in ounces. This means if you weigh 100 pounds; aim to get 50 ounces of water daily!
Returning to winter sports or trying a new winter sport:
It’s the time of the year again to get outside and enjoy some winter sports! Whether that means skiing, snowboarding, snowshoeing or anything in-between! No matter the sport you are doing, it’s likely been over a year since you have done that activity – read below to reduce your risk of injury getting back into the swing of things!
- Warm up before you start any activity
- Wear enough layers to keep yourself warm
- Start slow and get use to the activity again – it is likely that it has been a year since you did it last
- Take lessons to get a refresher if needed
- Listen to your body – of something doesn’t seem right take a break or get it checked out by a physical therapist
Hopefully these tips and tricks can help reduce the risk of you getting injured this winter! If you have any other questions or concerns – reach out to your local doctor or physical therapist to find out more!
By Kelly Walker, PTA
Give us a call at 703-450-4300 to schedule your evaluation and get back to living pain free!
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