Avoid Injury During Fall and Winter Activities

By Emmanuel Moses, PT, CMTPT

Evidence PT

. http://www.evidencept.com/

More Cancer Awareness Articles

Avoid Injury During Fall and Winter Activities

With fall and winter come the seasonal chores we're all accustomed to; however, there is also an increase in the number of injuries associated with raking and shoveling as the weather changes. The good news is that most of these injuries are easily preventable.

These tips will help you remain injury free during fall and winter

When lifting, lift with your legs, not your back.

When raking, pull the rake in with the power of your legs instead of bending and straining your back.

Never bend and twist at the same time. This is a common cause of injury.

Don't bend while lifting. Instead of bending at the back to lift up bags of leaves, snow or other heavy objects, bend your legs and then straighten them to lift, keeping the weight as close to your center of gravity as possible.

Remember to stretch your spine and avoid staying in the same position for too long.

If you live in an area that requires snow shoveling, warm up and stretch before you engage in vigorous activity in the cold.

Something as simple as raking leaves can cause intense neck and back pain so ease yourself into fall activities to minimize your risk of injury.

Most fall and winter cleanup activities involve a lot of unnecessary bending and twisting at the spine. It's best to contact a physical therapist, so you can

1. Get a body tune-up, a complete evaluation to diagnose and identify any muscle imbalances that could predispose you to injury.

2. Learn the best way to warm up and stretch before any activity.

3. Learn the correct lifting technique.

4. Strengthen the muscles in your core.

Some of the most popular winter activities such as snowboarding, sledding, skating, and skiing are performed in harsh weather conditions which are associated with an increase of injuries.

If you are going to participate in such activities, please take the time to research your surroundings and arrange for protective gear for yourself and your family. Helmets should always be worn when playing hockey, skiing, ice skating, sledding, and snowboarding. don't forget the importance of a warm up and cool down. If you are a beginner, don't venture out without a coach or an instructor who can supervise you and teach you how to be responsible for your own safety.