Stay active
Simply walking for 15-20 minutes every day can help maintain muscle tone, keep joints working properly, and break up long periods of inactivity. Take advantage of your favorite gym or go walk in the mall. Traveling during the winter and holidays creates long periods of static sitting. Maintain proper posture while sitting and take periodic breaks from driving to get out and walk around for several minutes.
Warm up or stretch before exercising or other physical activities
Cold muscles and joints are more prone to injury. Take several minutes to stretch and warm up prior to performing an exercise or physical activity. Before you go out to shovel snow, take a few minutes to warm up properly.
Maintain proper posture and lifting technique
Use ergonomic lifting techniques whether taking the turkey out of the oven or shoveling snow. Bending at the knees, keeping your back straight, using your legs to lift, and keeping the item/load close to your body and help avoid a back injury. From choosing the right snow shovel to directing you on proper lifting techniques, the providers at Koerner Chiropractic & Physical Therapy can show you proper techniques to help avoid an injury.
Maintain a healthy diet (hydration too) and weight
It is very easy to become static throughout the winter months and with the holidays approaching, it is just as easy to over-indulge on the various food items available to use. Remember to use moderation during these times. Equally important is staying well hydrated during the winter months. If we maintain a healthy diet through moderation, stay well hydrated and active during the winter months, we can help avoid unnecessary weight gain and thus help limit the potential for injuries.
Be careful when going outdoors in snow or ice
Slipping and falling during the winter months create some of the more common injuries during the winter months. Choosing proper boots/shoes, being aware of ice/slick spots, and taking your time can help prevent slips and falls. Even slipping without falling can create significant injuries. It is best to take your time and keep your feet on the ground as long as possible, taking smaller steps if necessary.
