Winter is a beautiful season, but this season has challenges: people's safety issues during this period are rather scary. Sometimes iced roads, slippery sidewalks, and cold temperatures can cause minor injuries that interfere with all your plans for the day. From slips and falls to frostbite and muscle strains, these common winter injuries are preventable if you know how. In the blog, we shall discuss the top 5 minor injuries to watch out for this winter season and give you practical tips to keep you safe and injury-free as the temperatures drop.
5 Common Winter Injuries & Prevention
1. Injuries due to Slips and Falls
Causes:
Slips and falls are probably the most common winter injuries. These are often slippery and icy surfaces. The ground is filled with icy accumulation on many sidewalks, driveways, and stairs. Even a simple walk could be an adventure. The victim of a fall might sustain sprains, fractures, or head injuries.
Prevention Tips:
- Wear appropriate footwear
Shoes with good traction and non-slip soles can protect someone while walking on ice. Rubber tread boots work the best.
- Walk carefully
When on an icy surface, move slowly and do not rush. You'll have to keep your centre of gravity low and step flat-footed to avoid slipping.
- Use handrails
Always use the stair railing when walking up or down the stairs. The extra support may prevent serious falls.
- De-ice your surroundings
Clear your walkways and driveway regularly by salting or shovelling so they are free of ice and snow.
2. Back and Neck Injuries
Causes:
Cold weather does indeed cause muscle cramping, so it is probably easier to injure a muscle in an area like the back or neck. Simple actions like lifting bulky shopping bags or spending too much time in a draughty area can result in muscle strains or spasms.
Prevention Tips:
- Warm up
Engage yourself in warm-up exercises such as shovelling snow or even holiday decorating. Take a few minutes beforehand to stretch. Loosen your muscles, therefore avoiding strain.
- Use proper posture
Whether you are lifting heavy things or sitting for long hours, ensure you keep your back straight and not twist while lifting.
- Stay warm
Use suitable winter clothes, such as scarves, hats, and thermal layers, and keep your muscles warm to avoid cold effects.
3. Frostbite Injuries
Causes:
Frostbite results from freezing skin and underlying tissue caused by low temperatures. Usually, these occur in extremities, the parts that protrude outside your main body, fingers, toes, nose, ears, and cheeks. It usually happens to people who stay cold for too long without adequate protective gear. If it becomes very severe, frostbite can cause permanent damage to tissues.
Prevention Tips:
- Wear layered clothing
Wearing many layers can keep your body warm. Particularly, when it comes to gloves, socks, and hats, these are the most vulnerable.
- Limit exposure to cold
If you should be out in the open for some time in cold weather, get inside as early as you can. In fact, you should go inside when you feel numbness or tingling in the extremities.
- Stay dry
Wet clothing is among the reasons that lead to frostbite. Change clothes immediately and keep dry extra gear when you go out in cold weather.
- Use heated gear
Heated gloves, insoles, and jackets are excellent for those individuals who actively participate in winter activities or work outdoors. Heated clothing would be a good investment, and such a gift would be useful.
4. Muscle Strains and Back Pain from Shovelling Snow
Causes:
One of the heavy-duty chores - and trust me, they strain the muscles, including the lower back - is shovelling snow. This repeated bending and twisting motion while lifting can cause some muscle strain if not done for too long or properly.
Prevention Tips:
- Use proper technique
Use proper technique when you shovel. When shovelling, bend at the knees and lift with your legs rather than your back. Maintain your back straight and avoid twisting.
- Pace yourself
Shovel snow in manageable chunks. Take breaks, especially if the snow is coming down. Shovelling too much too fast will leave you exhausted and more vulnerable to injury.
- Use the right tools
A shovel with an ergonomic design can help relieve some strain from your muscles. Invest in a good snow blower if you have multiple areas to clear.
- Warm-up first
Most people warm up before doing physical exercise. Similarly, warming up before you start shovelling may prevent muscle strains.
5. Torn Ligaments from Winter Sports
Causes:
Skiing, snowboarding, and ice skating are winter sports activities that provide much fun but also increase the risk of torn ligament injuries. The reason is that these sports require jerky movements and a sound blow; therefore, the rush put on the joints may create a tear, especially on the knees or ankles.
Prevention Tips:
- Condition your body
Strengthen the muscles of the core, legs, and lower back to get support and provide stability. Do this several months before the winter games season.
- Wear protective gear
Always wear a knee brace, helmet, and wrist guards, as all these will decrease the risk of injury.
- Learn the correct technique
If you are new to the sport or have problems with your technique, you can take lessons. Knowing the correct way to ski or skate will greatly reduce your potential for ligament injuries.
- Don’t push too hard
Know when you are better than when you have limits. The urge to extend beyond your limit often leads to falls and injury. Learn to listen to your body: Learn the signals that tell you it is time to stop and rest.
Conclusion
The Christmas holiday season is always full of laughter, but winter is dangerous. Some common injuries during winter include slip and fall, back injuries, frostbite, strains, and torn ligaments. Avoidance of such injuries can be done through the proper prevention measures- appropriate shoes, warming up, etc. Whether or not you enjoy winter sports or merely shovel the snow, being mindful of your body and the environment will ensure you can enjoy the rest of winter. Stay prepared and stay safe!
FAQs
- Are injuries more common in winter?
Yes, because ice or snow surfaces are slippery and might lead to tripping and falling cases. Secondly, subzero temperatures raise the risk of muscle strains during heavy work clearing snow or participating in winter sports. A person risks frostbite if he spends a long time outside in below-zero temperatures.
- What is the most common cold weather injury?
Most cold weather injuries are caused by slips and falls on icy walkways and driveways. This can sometimes result in sprains, fractures, and head injuries. Those exposed for an extended time may also be vulnerable to frostbite and hypothermia as other risks in the winter months.
- What illnesses are more common in winter?
Conditions that affect and exacerbate people because of virus spread in confined indoor spaces are mostly related to colds, flu, bronchitis, and pneumonia. However, during the cold months, there is an increase in asthma flare-ups, sinus infections, and seasonal affective disorder (SAD) due to the irritation of airways because of the spread of viruses and lesser sunlight aggravating their mental health.
- What conditions are made worse by cold weather?
Cold weather can exacerbate arthritis, asthma, and Raynaud's phenomenon. In addition, it worsens heart disease and raises blood pressure due to your body straining more to warm up your body. A patient suffering from respiratory conditions such as COPD will also experience some form of breathing complications in cold dry air.
- Is it bad to breathe cold air while sleeping?
The feeling of cold air through your nostrils at night can lead to irritation of the airways, which might develop into the conditions of asthma or bronchitis for those who have problems in their respiratory system. It will also dry your mucous membranes which may cause you to catch a cold. Generally, it's better to keep a moderate temperature in your bedroom so won't feel uncomfortable.
Note: The information provided in this blog is based on thorough research and is intended for educational purposes only. Always consult a qualified healthcare professional or your doctor before using any products or following the tips mentioned here, especially if you have underlying health conditions or are on medication.