Prepare for a Safe Winter! 

Winter is here! As it gets colder and the snowstorms start coming, we must be aware of the dangers of the ice. Black ice hides under light snow and can cause an abrupt fall, injury, or fracture. Snow can hide uneven terrain, and ice can be hard to see. Some areas that freeze over quickly are stairs, driveways, and sidewalks. A fall on the ice and snow can lead to the following: 

-Bone injuries (fractures) to the wrists, arms, hips, ankles

-Head trauma 

-Back and spinal injuries 

These injuries are especially dangerous for those who have osteopenia and osteoporosis. 

A few ways to prevent these falls include: 

1. Make sure your shoes fit and are in good condition before the snow falls. Try them out and walk around outside with them on to make sure they aren’t too big or too small. 
2. When getting new boots for the winter, make sure they have treads and ‘alligator teeth’. 
3. Use one foot to test for ice while holding onto the door frame before fulling stepping out. 
4. Walk with smaller steps while picking your feet up a little more. Hold onto handrails if they are near you. 
5. if you must walk up or down a hill, walk sideways so that you have more tractions. 
6. Walk in areas that have lights so that ice can be more visible
7. Practice balance exercises at home and use the spiky ball on the bottom of your feet (check out our blog “Healing the Foot” to get some tips)  

Another snow related risk is a heart attack or sudden cardiac arrest from shoveling snow. Shoveling snow can exceed 85% of the maximal heart rate in just under two minutes. This put extreme stresses on the heart, especially for someone who does not exercise consistently, and who does not do cardio consistently. The act of shoveling is an arm heavy task which is also more strenuous on the heart. People often hold their breath when lifting the shovel full of heavy snow which increases heart rate and blood pressure. The cold air outside also constricts the blood vessel which can raise blood pressure as well. If possible try to get a service for snow shoveling or stay indoors!