Boothbay Region Health & Wellness Foundation

Prevent falls and back injuries this winter

Sat, 12/20/2014 - 10:00am

Even though Dec 21 marks the beginning of winter, the snow and ice storms that we have had recently suggest that winter has already come and I am afraid to think what the rest of the season will bring.

Being prepared for such storms is a must as the risk of falling is a reality.

Here are some tips from James D. Capozzi, MD at Mount Sinai School of Orthopedics, who treats many serious injuries caused by falls:

  • Keep all walkways and driveways free from snow and ice
  • Modify canes with metal grips on the bottom for better stability on slippery surfaces
  • Improve lighting both inside and outside your home
  • Use a well secured floor mat by the entrance door to catch any falling snow or ice from shoes and clothing
  • Wipe up all puddles immediately
  • Keep your eyeglasses prescriptions up-to-date
  • In the case of severe weather, don’t go out. Be sure to have plenty of food for you and your pet and any necessary prescriptions on hand.
  • Be sure to exercise whenever possible to maintain strength, balance and coordination.

For those of us who live in Maine, I recommend getting those pull-on grippers for your shoes or boots, as these will help when you do go out. Make sure that you have some ice melt on hand and keep it inside by the door so you can throw it on your steps. If it is stored outside in the weather, it will turn into a solid block!

The risk of getting a back injury is very high this time of year; and it’s mostly due to improper shoveling techniques. Heart attacks are also very common because some people simply are not physically fit enough to handle the stress that shoveling takes on the heart.

Dr. Susan Wainwright, vice chairman of the department of physical therapy at the University of Science in Philadelphia suggests the following when shoveling:

  • Warm up: March or jog in place or walk briskly up and down stairs so your muscles will be warmed-up.
  • Pick the right shovel: one that has a curved handle or adjustable handle length in order to minimize the bending.
  • Bend with your knees, not your back, and avoid twisting and throwing snow over your shoulder.
  • Push snow, rather than lift it, whenever possible.
  • Take breaks every 15 minutes and drink water to rehydrate; avoid overheating.
  • Listen to your body. If you are experiencing shortness of breath, chest pain or discomfort, and or pain in the back, arms or shoulders, stop immediately.

For you information, I will add that each shovel full of snow can weigh up to 20 pounds. Doing this activity when you aren’t used to it can cause, at the very least, muscle strain, which can be very uncomfortable.

Of course, you should be doing exercises that strengthen your core muscles, stretches that improve range of motion in the upper and lower torso, and exercises to improve your leg strength.

Haven’t been doing this? No time like the present to get started!

In the meantime, try these exercises before, during and after shoveling: Start by doing the warm up in the list above. Then, stand up straight and put your hands on your hips, circle your hips like doing the hula hoop both directions slowly for up to 10 times each direction.

With your feet more than shoulder width apart, put your hands on your lower back or towards the back of your hips and lean slightly backwards and hold for 30 seconds. This will help alleviate the constant forward bending that you’ll do from shoveling, and may result in less strain on your back.

Be sure to slow down, enjoy the snow, and remember that if you are of an age or condition that you should not be attempting shoveling, give yourself permission to hire some one to do it for you.

If all else fails, call on your neighbors to help. Snow shoveling is not a contest, and if done correctly can serve as part of your winter exercise program. For more information on this topic and others, contact Mary Baudo at 207-357-3563 and at marybaudo@msn.com.