By Gene Antunes, PTA
While the winter season and snow can bring beauty and joy, it also comes with potential hazards that we must navigate carefully by taking the necessary precautions, such as wearing proper footwear, using safe snow-shoveling techniques, and dressing appropriately. Here are some strategies to prevent injuries!
Common Injuries?
- Slips and falls: Sidewalks and driveways that are icy can lead to falls and slips resulting in a plethora of injuries that can result in sprains, head injuries, fractures and more.
- Muscle sprains and strains: Strains and sprains are typically a cause of repetitive exercise such as shoveling. This can cause strain on different parts of the body especially the back and shoulders.
- Frostbite and hypothermia: Staying outdoors too long can expose you to the elements of the cold weather and lead to hypothermia and frostbite.
How to prevent slips and falls?
- Wear the right footwear: Always remember to take the extra time to put on winter gear to prevent slips and fall. The right shoes should provide the appropriate traction in the snow.
- Clear pathways: After clearing driveways and sidewalks make sure to use your selected salt for added traction to prevent falls.
Safe techniques for shoveling snow?
- Warm-up: Make sure that you take a few minutes (5 to 10 minutes) for some light stretching to warm up your body/muscles to prepare your shoveling task.
- Use proper body mechanics: This is crucial! Make sure to bend at your knees, keep your back straight, and lift with your legs, not your back!
- Push snow, don't lift: Always push snow if you can. Do not lift it!
- Take frequent short breaks: Don’t forget to take rest breaks between shoveling snow. During that time, make sure to hydrate. We use a lot of energy during shoveling.
Other tips?
- Even in the coldest of days, it is important to stay hydrated. It is also equally important to listen to your body. If you are experiencing any aches or pain, then stop and take a rest. Your body will thank you for it.
- Don’t forget to dress in layers so your body can stay warm. Wear gloves, a scarf, and hat to protect your head, hands and neck.
In all of these ways, you can reduce the risk of injury and enjoy all that winter has to offer. Remember to stay hydrated, listen to your body, and prioritize safety. Have a wonderful, healthy and safe, winter season.
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Eugene Antunes, PTA, has been a Physical Therapist Assistant at RWJBarnabas Health Ambulatory Care Center for nearly 14 years. He treats vestibular and orthopedic patients encompassing a wide range of ages and conditions. He completed his bachelor's degree at Rutgers University in 2005 with a double major in Criminal Justice and Psychology. He attended Essex County College where he completed his Associates as a Physical Therapist Assistant in 2011. He is also a member of the APTA - NJ chapter and is trained in CPR. Gene is married to Kelly Antunes and has three daughters and 1 son whom he loves to spend quality time with. Outside of the clinic, he coaches his children in soccer, softball and basketball. In his personal time, Gene enjoys staying fit by jogging and cycling.