Winter in the mid-Atlantic States can be a fun but potentially hazardous time of year. Cold weather, snow, sleet, ice and the dreaded "wintry-mix" result in shoveling, scraping, motor vehicle accidents, slips and falls that can lead to aches, strains and even serious injuries such as fractures. The following simple steps on shoveling snow and preventing slips on the ice can help make your winter (and spring!) more enjoyable and safe times of the year.
Shoveling snow:
Shoveling snow is a good workout for your heart and your other muscles. However, doing it incorrectly can cause muscle injury as well as put your cardiovascular system at risk. Take note of the following tips to correctly perform this fun task!
1. Dress appropriately in layers by wearing a scarf to help warm the air you breathe, a hat to stop heat from escaping, a thick pair of gloves to decrease blisters and a good pair of boots to improve traction.
2. Choose the right shovel. There are several models of ergonomic shovels. Generally, the ergonomic shovels that allow you to push instead of lift snow are best. If you get a lot of deep snow, you may need to lift. Plastic shovels are lighter and easier to lift the heavy snow that may be piled on top, although a sharp metal shovel pushes best through heavy snow. Consider your own medical conditions. The type/amount of precipitation you most frequently get and the size of the area to be cleared when purchasing a new shovel.
3. Paying attention to your technique is key! Make sure you do the following:
a. Warm up your muscles by stretching or marching in place before going out to shovel. This will help your muscles function better and decrease the risk of injury.
b. Keep your hands far enough apart on the shaft of the shovel to provide better leverage.
c. Keep an erect spine and keep your stomach pulled in.
d. Bend your knees. When you need to move the snow, move your feet. Do NOT twist your back or toss snow over your shoulder. Always dump the shovel in front of you.
4. Remember, fresh snow is lighter so shovel often and early!
5. Pace yourself and take as many breaks as you need; the snow will still be there!
Slips on ice:
Slips on ice are another very common source of injury during winter months. They can result in fractures, joint sprains and significant bruising that often require costly medical treatment as well as time missed from work. To decrease your chance of falling, follow the tips below.
1. Wear proper foot gear with good tread. They sell accessories with rubber spikes that can be placed over your own shoes to improve traction on icy surfaces. Avoid plastic and leather soled shoes. Avoid high heels!
2. Walk slowly, keep your knees slightly bent and take small steps. This will help keep your center of balance under you and make it easier to regain your balance if you should slip.
3. When walking down an incline, walk sideways without crossing your feet.
4. Keep hands free and out of your pockets so you can use them to correct your balance.
5. Use handrails for assistance whenever possible.
6. Step slowly out of vehicles and test the ground before you move to see if it is icy.
7. Avoid carrying things up and down steps. If you must, make sure that you can see over the load.
8. When arriving inside, use rubber mats to dry soles of shoes or remove wet footwear to avoid slipping on floors.
Have a safe and enjoyable winter!
