Taking it slow and knowing your limits key to staying out of the ED
Maine’s streets, sidewalks and driveways can become slippery, treacherous obstacle courses in winter, and that often leads to an increase in injuries and trips to local emergency departments.
But according to Central Maine Healthcare physical therapist Kyle Varoskovic of Central Maine Therapy Services, there are steps you can take to keep yourself off the injured list in the winter months.
Varoskovic says during these months he usually sees an increase in patients who have been hurt by slips and falls. Many of these can be avoided by:
- Taking shorter, deliberate steps;
- Leaning forward slightly, keeping your weight over your feet; and
- Avoiding sudden changes in direction.
Many injuries occur, ironically, by people trying to protect themselves during a fall. Varoskovic says a common cause of shoulder injuries and other problems is people trying to break their fall with their arms and hands.
“If you can, fall in a way where you’re not landing on your head or falling backward,” Varoskovic said. He also recommends trying to curl your arms at the sides of your head during a fall.
Overexertion during snow removal is also major cause of winter injuries. Often, people don’t realize how out of shape they are before they start shoveling, and that leads to strains, sprains and lower back problems.
“You’ve got to be in good enough physical shape to take on those different jobs. That means having strength in the lower legs and in the core and having enough endurance to do it,” he said.
If you are in good enough shape to shovel, Varoskovic says you should use your legs as much as possible when lifting and avoid bending forward. The idea, he says, is to try to keep your spine neutral.