When a winter storm hits, good balance can help prevent falls and injuries, from broken arms, legs, and hips to back injuries and concussions.
The National Center for Injury Prevention and Control states that slips and falls are the leading cause of non-fatal injuries in all age groups except the 10-24 age group. One in every five of his falls resulted in serious injuries, including head trauma and broken bones. More than 800,000 people are hospitalized each year.
To stay upright and stable, it's important to distribute your weight evenly across your feet. Many parts of the body play important roles in balance. The balance organs of the muscles, bones, joints, eyes, inner ear, nerves, heart, and blood vessels must function properly to maintain balance. If these systems don't work well, balance problems can occur.
Stay balanced no matter the weather
Your arms are one of the things that help you maintain balance the most, especially when it's cold. Start with your hands and wear gloves. Gloves keep your hands warm, keep them out of your pockets, free your arms to extend out from your sides, and improve your ability to maintain an upright position.
Feet also help with balance. Assume that all wet, dark areas on the sidewalk are slippery and icy. Start by slowing down and taking short, deliberate steps, then adjust your pace to suit the road conditions. Or you can walk like a penguin. Turn your feet slightly outward and keep your center of gravity as directly over your feet as possible.
Here are some other tips for dealing with difficult walking situations:
•When carrying something, use a backpack or crossbody bag to keep your hands free. If you need to carry groceries or heavy items, take one item at a time.
• Wear winter aids with built-in grippers over your shoes or boots. Or wear lace-up shoes with a good fit and deep, non-slip rubber treads.
• Wipe your shoes and boots thoroughly on the floor mat when you go indoors.
•Use a cane or walking pole if you go out in the winter.
• Avoid texting when walking on snow or ice. It could be an accident waiting to happen.
•When getting in and out of the car on slippery roads, grip the doors and handles firmly and slowly get in and out of the car.
recover
Be careful not to injure yourself if you fall. Next, roll onto your hands and knees. Place one foot between your hands and the other foot between your hands. Spread your feet shoulder-width apart and push your body up.
If you think you may have been injured, or if you are not sure whether your injury is serious, seek medical attention immediately.
Once you have recovered, think back to when you fell and ask yourself, “What was I doing?” “What else could I have done to prevent the fall?”
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Dr. Kaliline Bringe is an orthopedic surgeon in La Crosse, Wisconsin.
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