Featured in this issue:- Tips to Shovel Snow Safely
- Winter Sports Injury Prevention
- Helpful Hints for Walking on Snow or Ice
- Winter Warm up Recipes
- 33 Chili Recipes
- Winter Soups from Martha Stewart
- Drinks to Warm Your Soul
- AFPT's Winter Snowman Contest
- Tips for building a snowman
- AFPT Inclement Weather Policy
6 Tips to Shovel Snow SafelySnow shoveling is a repetitive activity that can cause muscle strain to the lower back and shoulders. Back injuries due to snow shoveling are more likely to happen to people who may not know that they are out of condition. Following these tips can help you avoid injuries: - Lift smaller loads of snow, rather than heavy shovelfuls. Be sure to take care to bend
your knees and lift with your legs rather than your back.
- Use a shovel with a shaft that lets you keep your back straight while lifting. A short shaft will cause you to bend more to lift the load. Using a shovel that’s too long makes the weight at the end heavier. Step in the direction in which you are throwing the snow to prevent the low back from twisting. This will help prevent “next-day back fatigue.”
- Avoid excessive twisting because the spine cannot tolerate twisting as well as it can tolerate other movements. Bend your knees and keep your back as straight as possible so that you are lifting with your legs.
- Take frequent breaks when shoveling. Stand up straight and walk around periodically to extend the lower back.
- Backward bending exercises while standing will help reverse the excessive forward bending of shoveling: stand straight and tall, place your hands toward the back of your hips, and bend backwards slightly for several seconds.
- If you or anyone you know is experiencing back pain, consult one of our licensed physical therapists.
Winter Sports Injury PreventionMore than 246,000 people were treated at hospitals, doctors' offices, and emergency rooms for injuries related to winter sports in 2015, according to the U.S. Consumer Product Safety Commission. - 88,000 injuries from snow skiing
- 61,000 injuries from
snowboarding
- 50,000 injuries from ice skating
- 47,000 injuries from sledding, tobogganing, and snow tubing
Common winter sports injuries include sprains, strains, dislocations, and fractures. Many of these injuries happen at the end of the day, when people overexert themselves to finish that one last run before the day's end. A majority of these injuries can easily be prevented if participants prepare for their sport by keeping in good physical condition, staying alert, and stopping when they are tired or in pain. There are
many things you can do to help prevent injury during favorite winter activities. - Keep in shape and condition muscles before participating in winter activities.
- Warm up thoroughly before playing or participating. Cold muscles, tendons, and ligaments are vulnerable to injury.
- Wear appropriate protective gear, including goggles, helmets, gloves and padding.
- 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.
- Take a lesson (or several) from a qualified instructor, especially in sports like skiing and snowboarding. Learning how to fall correctly and safely can reduce the risk of injury.
- Make sure everyone is aware of proper procedures for getting help, if injuries occur.
- Avoid participating in sports when you are in pain or exhausted.
- If you get injured, contact one of our Licensed Physical Therapists
Helpful Hints When Walking on Snow or IcePlan ahead, give yourself sufficient time, and plan your route. Don't assume that a clear path for driving and walking will be available. Wear shoes or boots that provide traction on snow and ice. Footwear made of rubber and neoprene
composite provide better traction than plastic and leather soles. Always wear flat-soled shoes. Products are available with abrasive soles or cleats that provide special traction for walking on snow and ice, such as Yaktrax. Be sure to remove snow/water from shoes when entering buildings. Wet shoes and wet floors are slippery! Use special care when entering and exiting vehicles, climbing or descending stairs, and entering or leaving buildings. This is where most people fall. Always use
handrails or your vehicle for support. Bend slightly forward and walk flat footed with your center of gravity directly over your feet as much as possible. Try to keep your center of gravity over your support leg. Keep your hands out of your pockets and be prepared to fall. If you fall, be sure to fall with sequential contacts at your thigh, hip and shoulder. Avoid using outstretched arms to break your fall. Tuck: Bend your back and head forward to avoid hitting your head against the ground. Look ahead when you walk and take short steps or shuffle for stability. A sidewalk completely covered with ice may require travel along its grassy edge for traction.
Winter Warm-Up Recipe Share
AFPT's Winter Snowman ContestThe Old Farmer’s Almanac has pinpointed five periods this winter that the Atlantic Coast may be hit with some significant precipitation. That may sound like a treat to some Marylanders who just endured a winter devoid of much snowfall last year. The Farmer’s Almanac “red flagged” the following dates in 2018: January 20-23, February 4-7, February 16-19, March 1-3
and March 20-23. For the first snow of 2018, gather and inspire your friends, neighbors, kids, and grandchildren and create! Send a picture of your "snow creation" to aquajoylewis@gmail.com and we will share it on our AFPT Facebook page. The snowman that receives the most likes on our Facebook page will win a prize! Don't forget to share your picture once it is posted on our page to get more likes! Here are some great tips to share for building your snowman:
AFPT's Inclement Weather PolicyWe generally follow the closings for the Naval Academy, but it is best to call our office if you are unsure if we are open. If we are open when there is snow or ice on the ground, please use your best judgement as to whether or not it is safe for YOU to come to therapy, especially if you use an assistive device for walking/balance. Please call us to let us know if you will not be making your appointment so that you don't get charged for a missed appointment.
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