This Winter, Stay Active – and Safe

By Dr. Frank J. Scerbo, PT, DPT, CSCS //

In November, we had our first taste of cold weather. But winter is coming for real as we move into the December holiday season, bringing with it the joys of family celebrations and cold-weather activities – and unfortunately the risk of winter injuries, aches, and pains. Let’s get ahead of the risk curve by taking a look at some sensible precautions to help keep you safely active this winter:

Raking leaves, shoveling snow

• Stretch and warm up before you get started. Muscles work better when warm.
• Dress warmly to protect your skin and joints from the cold.
• Spread salt to create traction to prevent trips or falls.
• Remember to keep a good posture to maintain the natural curve of your spine.
• Try not to lift any snow, but if you need to, the American Academy of Orthopaedic Surgeons recommends
  “Squat with your legs apart, knees bent, and back straight. Lift with your legs. Do not bend at the waist.”
• Take frequent breaks and make sure to stay hydrated.
• If you start experiencing any pain, stop what you are doing and ask someone for assistance.

Winter Sports

Snowboarding, sledding, skating, hockey, and skiing can lead to injuries. It makes good sense to prepare your body for the physical demands of winter sports, including outdoor running and walking:

• Keep in shape and condition muscles before participating in winter activities.
• Warm up thoroughly and stretch before playing or participating. Cold muscles, tendons, and ligaments are vulnerable to injury.
• Wear appropriate protective gear, including goggles, helmets, gloves, and padding.
• Check that equipment is working properly prior to use.
• Wear several layers of light, loose, and water- and wind-resistant clothing for warmth and protection.
  Layering allows you to accommodate your body’s constantly changing temperature.
• Wear proper footwear that provides warmth and dryness, as well as ample ankle support.
• Know and abide by all rules of the sport in which you are participating.
• Take lessons from a qualified instructor, especially in sports like skiing and snowboarding.
  Learning how to fall correctly and safely can reduce the risk of injury.
• Pay attention to warnings about upcoming storms and severe drops in temperature.
• Don’t go out on the slopes alone.
• Seek shelter and medical attention immediately if you, or anyone with you, is experiencing hypothermia or frostbite.
• Make sure everyone is aware of proper procedures for getting help if injuries occur.
• Drink plenty of water before, during, and after activities.
• Do not attempt the most difficult run of the day when you are already fatigued from a full day on the slopes.

Source: American Academy of Orthopaedic Surgeons

An ounce of prevention …

Now is a good time to ask your Scerbo physical therapist to help you prepare your body for winter activities and sports with exercises targeted to strengthen your core and lower extremities. Aerobic training can also help.

Stay Active

If you suffer from conditions such as arthritis, back pain, or joint pain, Jack Frost may nip at more than your nose. Whether you have a pain-related condition or not, many people say that they generally feel achier during the winter. But don’t just kick back on the couch! It’s essential to stay active in winter to maintain and improve your function and mobility. Your Scerbo physical therapist can help you develop an appropriate indoor exercise routine to keep you in shape and diminish pain and stiffness when outdoor temps plummet.

All of us at Scerbo Physical Therapy and Sports Rehabilitation send warm wishes to you and your family for a safe and healthy holiday season. We’re here in Edgewater to serve all your physical therapy needs – call or drop by to find out how we can help!