As much as I hate to admit it, winter is fast approaching. With the oncoming snow and ice, it is that time of year when we need to be careful not only while driving but also while walking around. Slips and falls are common, and most of them will be fairly minor, only resulting in a bruise or two. However, some can be quite serious, resulting in sprains and strains, dislocations, broken bones, or even concussions and traumatic brain injuries. Many Canadians are hospitalized for falls each year, and a vast majority of these people are over 50. Unfortunately, for seniors, this can lead to a myriad of other health issues. Rather than dealing with the consequences of slips and falls, here are some simple ways to prevent them in the first place:
1. Tack or tape mats/rugs to the floor
In the winter time, we usually have extra mats lying around to put our dirty boots on. Find a way to adhere them to the floor so that you don't trip on them (especially the corners).
2. Get your eyes checked
This is common sense, but getting regular vision exams is one of the easiest ways to prevent falls.
3. Wear proper footwear
Find boots or shoes that fit well and have non-slip treads on the bottom.
4. Wipe your feet when entering a building
Melting snow and ice from the bottom of your boots can become quite slippery, not only for yourself, but for others that walk behind you. Consider bringing a pair of indoor shoes to change into.
5. Avoid walking on obstructed sidewalks and paths
If you can't see the walkway, you may not be able to tell whether there is ice underneath. If you do need to walk on snow or ice, take shorter steps at a slower pace. Keep as much surface area of your feet in contact with the ground as possible. Maybe even try shuffling your feet like a penguin.
6. Sprinkle salt on the driveway, sidewalks, and walkways
7. Don't walk and talk/text
8. Avoid carrying heavy objects or boxes that obstruct your view
In addition to slips and falls, another common cause of injury in the winter is snow shovelling. Snow is heavy, and when you repetitively lift with improper form, your shoulder(s) and back will not appreciate it. Also be aware of signs of cardiac distress: shortness of breath, chest/upper body pain or discomfort, palpitations, anxiety, sudden fatigue, nausea, dizziness, or lightheadedness. Follow these techniques to avoid pain while shovelling:
1. Bend your knees and keep your back straight when you're lifting. Avoid twisting and forward bending.
Use a shovel that allows you to keep your back straight. Short shovels will make you bend more, while long shovels will make the load heavier. When you lift, use your legs instead of your back.
2. Use your legs to lunge while throwing the snow.
Step in the direction in which you are throwing the snow. Don't reach with your arms, and don't throw the snow to the side or behind you.
3. Lift smaller amounts of snow.
4. Take frequent breaks and walk around.
Try putting your hands on the small of your back and doing some back extensions in between.
5. Stretch cold, tight muscles and wear warm clothing.
Cold air makes it harder to work and breathe, which adds extra strain on the body. Prepare by performing a simple warmup before shovelling.
Stay safe this winter!
