Prevent The Winter Tumble
It’s that time of year again, and our clinics will soon welcome a flood of patients who have taken a tumble in the slippery winter conditions. A fall on black ice can cause devastating injuries and put a real damper on the holiday season. As much as we love spending quality time with our patients, we’d rather not see you spend your valuable vacation days on our tables.
Five Injury Prevention Tips
Here are a few helpful hints to keep you on your feet now that winter has arrived!
1. Be prepared
Gone are the days when spoiled Vancouverites basked in the glory of our moderate winters. You can’t ignore the subzero temperatures and the snow and ice that come along with them during our newfound winter season. That means you have no excuse not to prepare for the elements.
Preparation means having the right tools for winter conditions — a snow shovel to clear sidewalks and driveways, salt to manage icy surfaces, and hired snow removal for larger areas. All of these make a big difference as the temperatures dip below zero. Preparation also means anticipating harsh weather before it arrives. Pay attention to the forecasts and get yourself ready.
2. Don’t be in a hurry
Many falls happen because we rush out the door or hop into the car without watching where we place our feet or keeping our center of gravity stable. Give yourself plenty of time to reach your destination and plan for longer commutes than usual. Slow and steady wins the race this time of year.
3. Learn how to fall and get back up again
No matter how careful we stay, slips and falls will still happen. How gracefully we hit the ground can make a big difference to our long-term health. Awkwardly outstretched arms and flailing limbs create a recipe for fractures and dislocations.
Find a soft surface like a bed or mattress and practice the old tuck-and-roll so you can land safely when a fall happens. Not sure where to start? Find a professional who can teach you. Once you’re on the ground, make sure you can get back on your feet safely and easily. If you struggle to stand from a seated position without help, work with a professional who can show you safe techniques for getting back up.
4. Footwear
As cute as those heels may be, they won’t grip icy sidewalks. Heels, flip-flops, and even standard dress shoes offer little traction on slippery surfaces. Choose a good pair of winter boots designed for icy conditions. They may not match that cardigan, but they could save you a trip to the emergency room!
5. Practice makes perfect
Balance and proprioceptive training help you build strength and stability so you can navigate black ice and snow drifts. Working with a kinesiologist, personal trainer or any health professional competent in exercise prescription should be able to give you a basic at home program for fall prevention.
So be safe out there this holiday season and hopefully we won’t be seeing you too soon! But, if a fall does happen, we’re always here to help!
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Prevent The Winter Tumble
It’s that time of year again, and our clinics will soon welcome a flood of patients who have taken a tumble in the slippery winter conditions. A fall on black ice can cause devastating injuries and put a real damper on the holiday season. As much as we love spending quality time with our patients, we’d rather not see you spend your valuable vacation days on our tables.
Five Injury Prevention Tips
Here are a few helpful hints to keep you on your feet now that winter has arrived!
1. Be prepared
Gone are the days when spoiled Vancouverites basked in the glory of our moderate winters. You can’t ignore the subzero temperatures and the snow and ice that come along with them during our newfound winter season. That means you have no excuse not to prepare for the elements.
Preparation means having the right tools for winter conditions — a snow shovel to clear sidewalks and driveways, salt to manage icy surfaces, and hired snow removal for larger areas. All of these make a big difference as the temperatures dip below zero. Preparation also means anticipating harsh weather before it arrives. Pay attention to the forecasts and get yourself ready.
2. Don’t be in a hurry
Many falls happen because we rush out the door or hop into the car without watching where we place our feet or keeping our center of gravity stable. Give yourself plenty of time to reach your destination and plan for longer commutes than usual. Slow and steady wins the race this time of year.
3. Learn how to fall and get back up again
No matter how careful we stay, slips and falls will still happen. How gracefully we hit the ground can make a big difference to our long-term health. Awkwardly outstretched arms and flailing limbs create a recipe for fractures and dislocations.
Find a soft surface like a bed or mattress and practice the old tuck-and-roll so you can land safely when a fall happens. Not sure where to start? Find a professional who can teach you. Once you’re on the ground, make sure you can get back on your feet safely and easily. If you struggle to stand from a seated position without help, work with a professional who can show you safe techniques for getting back up.
4. Footwear
As cute as those heels may be, they won’t grip icy sidewalks. Heels, flip-flops, and even standard dress shoes offer little traction on slippery surfaces. Choose a good pair of winter boots designed for icy conditions. They may not match that cardigan, but they could save you a trip to the emergency room!
5. Practice makes perfect
Balance and proprioceptive training help you build strength and stability so you can navigate black ice and snow drifts. Working with a kinesiologist, personal trainer or any health professional competent in exercise prescription should be able to give you a basic at home program for fall prevention.
So be safe out there this holiday season and hopefully we won’t be seeing you too soon! But, if a fall does happen, we’re always here to help!
