Source: American Chiropractic Association (acatoday.org/content_css.cfm?CID=89) clevelandclinic.org/HealthHub ©2015 Cleveland Clinic Remember: Just 10-15 minutes of exposure to cold and wind can lead to frostbite. Pay close attention to your feet, fingers, ears, nose and other exposed parts. If you have diabetes, be especially careful since you may not feel symptoms until it’s too late. Check the wind chill: Look it up before you leave the house so you know what to expect. Dress smart: Cover all exposed areas of your body, dress in layers and wear clothes with wicking ability close to your body. Be quick: Don’t stay outside any longer than necessary. Stay hydrated and well-nourished: You’ll face the cold with more energy and be less susceptible to frostbite. Get your flu shot: It will help keep you healthy through the winter months. Feel frostbite coming on? Warm your skin by touching it gently (don’t rub) and wet your skin with warm (not hot) water. Don’t give frostbite a chance Cold Keep an eye out for black ice. Difficulties with balance increase with age. Take extra precaution if you’re over age 65. Watch the weather: Know there’s likely to be ice if it’s 32 F or colder. Postpone errands: When possible, leave later in the day once the sun comes out. Wear proper footwear: Select those with a good tread. Use a walking device: Rely on a cane or walker for extra safety, if needed. Don’t rush: Take your time! Over 65? Talk to your doctor and get tested for osteoporosis, a condition that increases the risk of fractures. Avoiding a fall on the slippery ice Ice Shoveling snow is both an aerobic and weight-bearing exercise. If you have heart disease, consult your doctor first. If you’re healthy enough to shovel, here’s how to avoid injury. Use a good shovel: Try a lighter, ergonomically correct model. A curved handle reduces stress on your spine. Dress well: Don a hat, scarf and gloves; warm boots with traction; and loose layers. Bend your knees: Don’t rely on your back. Push snow with the shovel. Avoid lifting. Take a break: Rest every 10-15 minutes. Shovel later: If possible, postpone the work. In the morning, higher levels of the stress hormone cortisol are in your blood, which affect blood pressure. Don’t smoke or drink caffeine prior: These both constrict blood vessels and can increase blood pressure. Above the waist pain? STOP. Assume it’s heart-related. If it persists, seek medical help. Safe shoveling Snow Snow, Ice and Cold … Oh My! Winter’s here – it’s important to be prepared. Follow these tips to stay healthy and safe this season. Avoiding Winter Injuries

Winter Injuries Infographic r2 · 2017-03-23 · Winter’s here – it’s important to be prepared. Follow these tips to stay healthy and safe this season. Avoiding Winter Injuries

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Page 1: Winter Injuries Infographic r2 · 2017-03-23 · Winter’s here – it’s important to be prepared. Follow these tips to stay healthy and safe this season. Avoiding Winter Injuries

Source: American Chiropractic Association (acatoday.org/content_css.cfm?CID=89)

clevelandclinic.org/HealthHub

leve

land

Clin

Remember: Just 10-15 minutes of exposure to cold and wind can lead to frostbite. Pay close attention to your feet, fingers, ears, nose and other exposed parts. If you have diabetes, be especially careful since you may not feel symptoms until it’s too late.

Check the wind chill: Look it up before you leave the house so you know what to expect.

Dress smart: Cover all exposed areas of your body, dress in layers and wear clothes with wicking ability close to your body.

Be quick: Don’t stay outside any longer than necessary.

Stay hydrated and well-nourished: You’ll face the cold with more energy and be less susceptible to frostbite.

Get your flu shot: It will help keep you healthy through the winter months.

Feel frostbite coming on? Warm your skin by touching it gently (don’t rub) and wet your skin with warm (not hot) water.

Don’t give frostbite a chance

Cold

Keep an eye out for black ice. Difficulties with balance increase with age. Take extra precaution if you’re over age 65.

Watch the weather: Know there’s likely to be ice if it’s 32 F or colder.

Postpone errands: When possible, leave later in the day once the sun comes out.

Wear proper footwear: Select those with a good tread.

Use a walking device: Rely on a cane or walker for extra safety, if needed.

Don’t rush: Take your time!

Over 65? Talk to your doctor and get tested for osteoporosis, a condition that increases the risk of fractures.

Avoiding a fall on the slippery ice

Ice

Shoveling snow is both an aerobic and weight-bearing exercise. If you have heart disease, consult your doctor first. If you’re healthy enough to shovel, here’s how to avoid injury.

Use a good shovel: Try a lighter, ergonomically correct model. A curved handle reduces stress on your spine.

Dress well: Don a hat, scarf and gloves; warm boots with traction; and loose layers.

Bend your knees: Don’t rely on your back. Push snow with the shovel. Avoid lifting.

Take a break: Rest every 10-15 minutes.

Shovel later: If possible, postpone the work. In the morning, higher levels of the stress hormone cortisol are in your blood, which affect blood pressure.

Don’t smoke or drink caffeine prior: These both constrict blood vessels and can increase blood pressure.

Above the waist pain? STOP. Assume it’s heart-related. If it persists, seek medical help.

Safe shoveling

Snow

Snow, Ice and Cold … Oh My! Winter’s here – it’s important to be prepared.

Follow these tips to stay healthy and safe this season.

AvoidingWinter Injuries