For those of you who like to walk for exercise in the winter, the major hazards for winter injuries are right under the surface. Usually, snow itself is not particularly slippery to walk on. But, you should beware of the layer of ice that sits on the pavement under the snow.
A common mechanism of anterior cruciate ligament injury (popularly known as “ACL tears”) in this setting is a hyperextension of the knee from striding forward and having your leading foot suddenly slide forward on ice. This can lead to the telltale “pop” of a ligament tear. This same phenomenon can also occur on a muddy trail, especially when going downhill. If the leading foot slips as you step forward, the knee can suddenly hyperextend, and you can easily sustain a serious knee ligament injury.
Wrist fractures tend to occur when you slip on ice and fall on your outstretched hand, either in
front of you or, more commonly, behind you as you fall backward. The impact can easily cause
the radius bone to snap if you hit with full force. The resulting pain and swelling make a
fracture pretty obvious, and, if this occurs, a trip to the ER for x-rays and a cast is usually
necessary.
HELPFUL TIPS TO AVOID WINTER INJURIES
Following these tips can mean the difference between a fun stroll outdoors and a trip to the ER.
BEND & ANTICIPATE - Keep your knees bent, and always anticipate that you might slip.
SLOW DOWN - When in doubt, slow down to keep your center of gravity directly under you. This can be tricky when going downhill.
TAKE SHORTER STEPS - Taking shorter steps will help you avoid hyperextending your knees.
LOOK FOR TRACTION - Wear traction devices on your shoes. It also helps to look for gravel on the road or other traction assists. When I'm walking on a plowed road with icy spots, I walk on the unplowed shoulder for more friction.
