Winter Safety: Preventing Common Injuries and Accidents in Cold Weather
December 12, 2023
Every season has its risks, but winter is an especially dangerous time for injuries and accidents. The cold weather increases the risk for falls, driving becomes more dangerous and dressing appropriately is more important than ever. Thankfully, there are ways to not only make the winter safe for you and your family, but fun as well.
We spoke with Jordan Geroski, DO, Sports Medicine physician at the Saint Joseph Sports Medicine Institute, to learn how everyone can stay safe this winter.
"This time of the year is dangerous for everyone, especially the elderly. Slips on ice that cause concussions and fractures are very common during the winter," says Dr. Geroski.
Dress properly for the cold
With the cold comes the chance for frostbite and hypothermia. Dressing appropriately in the winter is incredibly important to protect your skin and stay warm. While any clothes can help keep you toasty, there are certain materials that are better than others.
Below freezing temperatures, three layers should be worn:
- Base layer: Choose moisture-wicking fabrics like merino wool or synthetic materials to keep sweat away from the skin.
- Insulating layer: This layer should be made of fleece or down to trap and retain body heat.
- Outer layer: While most jackets work, try to use a water and windproof outer layer to shield against rain, snow, and wind.
And don't forget about your head. It's estimated that 40 to 45% of body heat is lost through the head and neck. While any hat is better than nothing, a thermal winter beanie is perfect for covering the head and ears.
"Depending on how low the temperature and wind chill are, a patient could be outside for only 10 minutes, perhaps shoveling their driveway, before suffering from frostbite on exposed skin," says Dr. Geroski.
If you feel numbness, tingling or skin discoloration, it may be a sign of frostbite. If possible, warm the afflicted areas, but do not rub vigorously. If your clothes become wet, try to dry them as quickly as possible or change clothes. Wet clothes increase the heat loss from your body dramatically.
Take precautions when walking on ice
Ice is one of the biggest dangers during the winter. Many people slip on ice which may cause a concussion, fracture, or other injury. And at night, especially when driving, ice can be nearly invisible or hidden under snow, making it extremely hazardous.
The best thing you can do is walk cautiously:
- Take slow and deliberate steps to maintain balance.
- Point your feet slightly outward to increase stability.
- Take shorter strides to improve traction.
- Keep your center of gravity over your front leg while walking.
- Shuffle your feet like a penguin to avoid stepping at all.
Your footwear can also help. Boots not only provide insulation to keep your feet warm and dry, but many have non-slip soles for traction. If you walk over ice or hard snow often, consider investing in ice cleats that attach to the bottom of your boots for even more traction.
"If you do end up falling, don't throw your hands out to catch yourself. That is your instinct, but you need to resist. I see many broken forearms, wrists and hands from this happening," says Dr. Geroski. "Instead, try to tuck and roll to divert the impact of the fall. You can also try to land on the bigger aspects of your body, like your side or glutes."
Use proper technique when snow shoveling
Snow removal is strenuous work. Studies have shown that ten minutes of snow shoveling is equal to ten minutes on the treadmill. Physical exertion in the cold weather can lead to faster exhaustion and increased strain on your heart and blood pressure if you aren’t careful.
When you are shoveling, remember to always:
- Lift with your legs and not your back
- Try to push the snow, rather than lift it
- Take frequent breaks
- Use an ergonomic shovel that puts less strain on your back
Common injuries from snow removal include lacerations, lower back pain, frostbite, hypothermia and cardiac events. If at any point you experience pain or numbness, seek medical care at one of our immediate care locations.
If you have a chronic condition or have increased risk for a heart attack or stroke, make sure to employ proper technique and take frequent breaks while shoveling snow. Don’t overdo it.
"We see muscle strains and tendon flares fairly frequently from patients improperly shoveling snow or overexerting themselves," says. Dr. Geroski. "Make sure to have good biomechanics and have a shovel that's the proper length for your height. If you rely too much on your arms, you will tire quickly."
If you suffer from a winter injury or condition, Saint Joseph Health System has multiple sports medicine and immediate care locations. To learn more, visit sjmed.com/sports-medicine or sjmed.com/immediatecare. You can also make an appointment with Dr. Geroski by clicking here.
