As the temperature drops and the snow begins to fall, winter brings both beauty and potential winter hazards. From icy sidewalks and slippery driveways to fun outdoor activities, the season can increase the risk of injuries. At The Orthopaedic Center (TOC), your health and safety are our top priorities. Here are some practical tips to help you stay active, safe, and injury-free this winter.
Watch Your Step: Icy Walkways Are Deceiving
Slips and falls are among the most common causes of winter-related injuries. Ice, snow, and wet surfaces can quickly turn a simple errand into a trip to the emergency room.
TOC Safety Tips:
- Choose the right footwear: Wear boots or shoes with rubber soles and deep tread patterns for better grip. Avoid smooth-bottomed shoes or heels when walking outdoors.
- Walk “like a penguin”: Take smaller, careful steps, slow down, keep your center of gravity over your feet, and take short, shuffling steps when walking on slick surfaces.
- Keep hands free and out of pockets: Your arms help with balance, and being able to catch yourself can prevent serious injuries if you fall. Use handrails whenever possible, especially on stairs or ramps.
- Clear your path: Use salt, sand, or cat litter on walkways, driveways, and porches. Even a thin layer of ice can be dangerous.
- Be cautious indoors: Snow and slush tracked inside can make floors slippery. Wipe shoes well and use mats or rugs near entryways.
Did you know? The wrist is one of the most commonly fractured bones from winter falls, especially when people instinctively try to “catch” themselves. Many winter falls happen when getting in or out of vehicles. Use door handles for support and place your feet firmly before standing.
Take Care on the Roads
Southerners are no strangers to sudden temperature drops, but icy roads and bridges can still take us by surprise. Many winter accidents, and the orthopaedic injuries that result, happen during short trips close to home.
Drive Safely in Freezing Conditions:
- Slow down: Reduce speed and increase following distance. It takes longer to stop on icy or slushy pavement.
- Avoid sudden moves: Brake and steer gently. Jerky movements can cause your tires to lose traction.
- Watch for black ice: It’s nearly invisible and forms on bridges, overpasses, and shaded spots. If you hit a patch, don’t slam on the brakes. Ease off the gas and steer straight until your tires regain grip.
- Keep your car winter-ready: Check tire tread, brakes, and windshield wipers. Carry a small emergency kit with a blanket, flashlight, and phone charger.
- If roads are icy, stay put: Sometimes the safest decision is to delay your trip until conditions improve.
Warm Up Before Any Outdoor Activity
Cold muscles are tight muscles, and tight muscles are more likely to be injured. Warming up helps increase blood flow, flexibility, and coordination, which is key for preventing sprains and strains.
Before Heading Outside:
- Do 5-10 minutes of light movement: Light aerobic movements, like a brisk walk, gentle arm circles, and leg stretches help increase blood flow.
- Focus on flexibility: Stretch your hamstrings, calves, shoulders, and back. These areas work hardest in cold-weather tasks like shoveling or skiing.
- Layer up wisely: Dress in light, moisture-wicking layers that keep muscles warm without overheating.
- Take frequent breaks: Fatigue increases your risk of injury. Rest and hydrate regularly, even in cold weather.
If you feel pain that doesn’t improve with rest, ice, or over-the-counter remedies, don’t ignore it. Contact your TOC provider to avoid further injury.
Keep Your Joints Warm and Supported
Cold weather can make your joints feel stiff or sore, particularly if you have arthritis, prior injuries, or joint replacements.
Simple Ways to Stay Comfortable:
- Dress in warm, flexible layers: Keep major joints (knees, hips, shoulders) covered and warm to reduce stiffness.
- Wear compression gear: Sleeves or supports can improve circulation and stability during outdoor activities.
- Stay active indoors: Low-impact exercises like yoga, stationary biking, or swimming in heated pools help maintain joint mobility and muscle tone through the winter.
- Listen to your joints: Persistent pain or swelling isn’t just “cold weather aches.” It may indicate inflammation or joint irritation that deserves professional attention.
Stay Alert, Visible and Hydrated
Shorter days and cold air create new safety challenges. Reduced visibility can make outdoor activities or driving riskier, and cold weather can trick you into thinking you don’t need water, but your body still does. Dehydration can reduce flexibility and muscle function, making injuries more likely.
Stay Safe and Energized:
- Wear bright or reflective clothing when walking or exercising outdoors, especially during early mornings or evenings.
- Use lights or reflective accessories if you’re running, biking, or walking your dog after dark.
- Stay hydrated: Cold air is dry, and indoor heating dehydrates you further. Drink water or warm herbal tea throughout the day.
- Be mindful of black ice: Invisible patches of ice often form in shaded or high-traffic areas like parking lots. Take extra care around vehicles and curbs where water tends to freeze overnight.
Enjoy Sledding Safely
When we do get that rare winter day (or week) with a little snow or ice, sledding can be a fun family activity, but it’s also one of the most common causes of orthopaedic injuries for people of all ages during winter. Most sledding injuries occur when someone collides with a tree, vehicle, or another person, or when a sled hits ice and flips unexpectedly.
TOC Sledding Safety Tips:
- Choose a safe location: Check your surroundings! Pick a hill that’s free of trees, fences, rocks, or poles, and make sure it ends in a flat, open area, not a street or parking lot.
- Avoid sledding on icy or overly hard surfaces: Ice increases speed and reduces control, which leads to harder falls and more serious injuries.
- Use proper equipment: Sit on a sturdy, well-maintained sled, not makeshift items like trash can lids or cardboard boxes.
- Always face forward: Never sled headfirst; this greatly increases the risk of head and neck injuries.
- Supervise children closely: Make sure younger kids sled separately from older children or adults, and keep an eye out for obstacles or other sledders.
- Use protective equipment: A bike or ski helmet can significantly reduce the risk of head injuries. It is recommended to wear a warm hat, gloves or mittens, and waterproof clothing for warmth. You should not wear a scarf, as it can get caught in the sled and increases the potential for further injuries.
TOC TIP: Many sledding injuries are preventable with proper protective equipment and supervision; two simple steps that make a big difference in safety. If you fall or have a collision and experience swelling, bruising, or persistent pain, apply the R.I.C.E. technique (rest, ice, compression, and elevation) and seek medical attention if symptoms do not improve.
TOC: Your Trusted Partner
Even a mild Southern winter can bring unexpected challenges. By staying aware and taking a few safety precautions, you can enjoy all that the season has to offer while protecting your bones, joints, and muscles. If you or a loved one experience a winter injury or persistent pain, The Orthopaedic Center (TOC) is here to help! Our team of expert orthopaedic specialists offer comprehensive care, from injury prevention and diagnosis to advanced treatment and rehabilitation. Let’s get you back to doing what you love!
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