Think wintertime injuries happen
only on the slopes? Think again.
Even common tasks, like clearing a
sidewalk of snow, may leave you with a
fracture or strain. But with a little common
sense, you can avoid injuries from
your favorite outdoor winter activities.
 According to the American Academy
of Orthopaedic Surgeons, many injuries
can be prevented if participants prepare
by keeping in good physical condition,
staying alert, and stopping when they
are tired or in pain. The AAOS offers
the following tips:
Warm up. Be sure to warm up with
10 minutes of light exercise before
playing a winter sport or shoveling
snow. Cold muscles, tendons and
ligaments are vulnerable to injury.
Gear up. Wear appropriate protective
gear, (goggles, helmets, gloves
and padding) for winter sports. Wear
footwear that provides adequate
ankle support as well as warmth and
dryness. When clearing snow, use
a shovel that’s the right length and
weight for your height and strength.
Layer up. Dress in layers of light,
loose, water-resistant clothing
for warmth and protection to
accommodate your body’s changing
temperature.
Take a lesson (or more). For sports
like skiing and snowboarding, take
lessons from a qualified instructor
to reduce the risk of injury. When
shoveling snow, learn to lift with your
legs, not your back, and don’t twist at
the waist.
Stay Hydrated. Drink water
before, during and after all activities.
Listen to your body. Avoid winter
sports or stop shoveling when you are
in pain or exhausted. Take frequent
breaks while shoveling snow to avoid
fatigue. Clear snow early and often
before it gets too heavy to handle.
Remember that shoveling snow is vigorous
exercise. Before the next snowfall,
check with your doctor to be sure your
heart can withstand such sustained aerobic
activity.
So whether you reach for a shovel
or your kids’ Flexible Flyer at the first
sign of a snowflake, a bit of caution
and common sense can keep you out of
a cast and enjoying the best the season
has to offer. | 
