How to prevent injuries throughout seasonal changes
How to prevent injuries throughout seasonal changes
By Valérie Robichaud
As fall settles in and cooler weather takes over, many people experience aches, pains and increased stiffness in their joints. These seasonal changes impact comfort and mobility for people of all ages. The good news is it doesn’t have to slow you down. There are helpful strategies and preemptive measures to help prevent seasonal stiffness and aches. Collaborative health care targeting the musculoskeletal (MSK) system can help manage these issues. Here are three tips to help prevent injuries and keep you active this season.
1.The Importance of Daily Movement
As the weather gets colder and the days get shorter, it’s important to stay active and move your body in some capacity every day. Daily movement keeps your joints functioning well and muscles flexible. Incorporating a warm-up routine before activities can help prevent injury and improve mobility. We recommend active or dynamic stretching daily. Active stretching is a simple way to stretch while activating the muscles. For example, active shoulder stretching can be a gentle shoulder roll. Active stretching puts your focus on the muscle warm-up and less on the stretch. These will leave you feeling warmed up and ready to tackle the cooler weather. Active stretching also has long-term mobility benefits. Don’t let the cooler weather be an excuse to stop moving this season – simple actions like walking your dog, light cycling or indoor exercises can make a big difference. Consult a chiropractor or physiotherapist for more information on the right exercises for your activity level and specific health goals.
- Stay Safe in Slippery Conditions
One of the biggest hazards during the fall and winter is slipping on black ice. Preventing falls is key for this time of year. We recommend checking your outdoor sneakers and boots for wear and tear. Check the sole to make sure the treads are not worn down and ensure your outerwear is watertight. Shoes with proper treads and support make a big difference in your stability on slippery steps and walkways. Watertight boots will prevent additional weight from water in the shoe material, leaving you lighter on your feet. Custom foot orthotics are now made of lightweight and durable materials that can help with conditions that require additional support.
Additionally, we recommend wearing crampons or grips on your outdoor shoes when heading out during slippery conditions such as black ice, slush or snow. These add extra traction to your every step and are especially useful for walking on sidewalks, driveways and trails. Before stepping out, always check your front steps and walkways for slippery patches. Clearing snow regularly will avoid the buildup of slush and ice. Sanding, salting and a rubber doormat are trusty measures not to forget this season to help prevent slips and falls.
- Balance and Vision
Equally important is your balance. Balance is a major player in keeping you safe in slippery conditions. Many of us wear prescription glasses to help us see the world and the steps in front of us. Having your vision checked and your eyewear prescription updated can help you prevent tripping. Cleaning your glasses at home using a small drop of mild dish soap and warm water will keep your eyewear and obstacles clear. Take your time and be mindful of glasses fogging up when going in and out of the cold. As we age, we often see a slow decrease in balance. We can help with exercise programs targeting stability and core-strengthening exercises to improve your balance. By checking your footwear and eyewear before heading out and targeting your balance through exercises, you will be on the right path to prevent falls when things go “slideways” this season.
Collaborative Care for the Whole Family
Chiropractic care, physiotherapy and massage therapy are powerful in supporting you and your family’s MSK health. Manual therapies help improve joint mobility, ease muscle tension and speed recovery from injuries.
Dr. Valérie Robichaud is a chiropractor at CURAVITA Health Group, located at 108 A Third Avenue. To learn more about how you can support your spine, muscles and joints, no matter the weather, go to www.curavita.com or 613-237-9000.
