By Sean Lorden

Concierge Physical Therapy

Conciergephysicaltherapy.com

As the winter season blankets the landscape in snow, it brings with it a whimsical charm but also potential hazards. Snowstorms create picturesque scenes but can also pose risks to our physical well-being. As a physical therapist, I’ve witnessed firsthand the injuries and challenges that arise from navigating through these wintry conditions. Here are four critical tips to stay safe during a snowstorm:

1. Be Mindful of your Movement and Posture

Snowstorms often mean shoveling snow to clear pathways, driveways, and sidewalks. Improper shoveling techniques can lead to strained muscles, back injuries, or even falls. It’s crucial to maintain proper posture and body mechanics while shoveling.

• Bend with your knees, not your back: Use your legs to lift the snow rather than straining your back. Bend at the knees, keeping your back straight, and lift small amounts of snow at a time. Do NOT twist with snow on the shovel.

• Use ergonomic tools: Invest in an ergonomic shovel with a curved handle or adjustable length to reduce strain on your back and wrists. Use a snowblower if you are able for larger spaces.

• Take breaks and pace yourself: Shoveling can be physically demanding. Take regular breaks to rest and avoid overexertion, preventing muscle fatigue and potential injuries. If you have a history of stroke or cardiovascular disease spend no more than 15 minutes at once shoveling snow, with the same amount of break in between bouts.

2. Proper Footwear and Traction

Navigating through snow and ice requires appropriate footwear to prevent slips and falls. Wearing the right shoes or boots can significantly reduce the risk of injury.

• Choose slip-resistant footwear: Opt for shoes or boots with good traction and slip-resistant soles. Adding ice grips or traction aids can further enhance stability on icy surfaces. Assess your boots every 2-3 years to make sure they still have adequate slip-resistance and traction.

• Take cautious steps: Walk consciously and take shorter steps to maintain balance. Avoid sudden movements and be aware of black ice, which can be particularly hazardous. Many broken bones are caused each year from an errant slip on the ice.

3. Layered Clothing and Stay Hydrated

Staying warm and hydrated is crucial during cold weather. Layering clothing helps regulate body temperature and prevents hypothermia.

• Dress in layers: Wear moisture-wicking fabrics as a base layer, insulating materials in the middle, and a waterproof outer layer to protect against snow and wind. (Pro Tip: More layers also insulate a fall, but you don’t have to go as far as Ralphie in A Christmas Story.)

• Stay hydrated: Cold weather may make you less aware of your thirst, but hydration is essential. Drink water regularly, even if you don’t feel thirsty, to prevent dehydration.

4. Be Prepared

Adequately preparing for a snowstorm can significantly reduce risks.

• Stay informed and plan ahead: Monitor weather forecasts to anticipate storms and plan activities accordingly. Stock up on supplies like food, water, and medications to avoid unnecessary outings during harsh conditions.

• Practice caution indoors too: Be mindful of slippery floors indoors due to tracked-in snow. Use rugs or mats near entryways to prevent slipping and ensure adequate lighting to spot potential hazards. Put boots and snow clothing to dry in an area that is not highly trafficked in your household.

Remember, your safety during a snowstorm is paramount. By implementing these tips and exercising caution, you can minimize the risks associated with wintry conditions and enjoy the season to its fullest without compromising your well-being. 

Stay safe and embrace the beauty of winter here in New England! If you have any comments or questions on this article I can be reached at [email protected]