Winter has arrived in our area of Eastern Pennsylvania; and in Bucks and Montgomery Counties, we all know that means Snow and Ice. For seniors, snow and ice mean an increased risk of injury and other possible complications. More specifically, the rate of falls is elevated in the winter. This makes many of our older adults hesitant to leave the home.
How can we avoid some of these common winter injuries?
Watch out for Black Ice. Keep a close eye on areas that are prone to ice build-up and be sure to use salt in these locations as needed. If you are in a position where you may encounter ice wear new shoes with good, rubber treads. This will help to promote better traction and ensure better grip. Taking smaller steps at a slower speed will also allow you to regain your balance more easily should you start to slip.
Lifting and shoveling snow: After a large snowfall, many of us wake up the next morning with aches and pains, particularly in our backs. When shoveling snow, be sure to be aware of your posture. Try keeping your feet apart, creating a wider base of support. Maintain a flat back and bend through your knees, rather than flexing forward. When moving the snow, try to avoid twisting or rotating, which may irritate your back as well. When possible try to push the snow rather than throwing the snow.
As always, maintaining regular physical activity is important in Injury Prevention. Regular exercise helps to promote stronger muscles and bones, which can help to prevent falls or limit the number of complications following a fall. Taking up a winter activity may be a good way of working exercise into your daily routine. Whether it is cross country skiing, skiing/snowboarding, skating, or hiking, all are good options for winter activity. If cold weather isn’t your thing, then there are also plenty of options for indoor exercise.
One good thing that has come out of the COVID-19 Pandemic is exercise accessibility. There are now plenty of free exercise routines on YouTube. If you’re still working, “Deskercise” is also an option. This is an exercise routine designed to promote improved posture and spinal mobility when seated at your computer or workstation. As always, if there is an ailment that you’re suffering from or any other concern, we are always available to assist you in developing a targeted exercise program to address your goals.
Dr. Cassie Zanolini, PT, DPT, at
WWS Physical Therapy and Vestibular Rehabilitation
Doylestown, Pennsylvania
215.489.3234
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