Preventing Injuries While Skiing and Snowboarding

Skiing and snowboarding are popular winter sports that require strict safety measures to reduce the risk of injury. In 2022, over 66,000 injuries were attributed to these activities, according to the National Safety Council (NSC). Lower-body injuries, particularly those affecting the knee, are the most common for both skiers and snowboarders. Snowboarders are more likely to sustain upper-body injuries, such as those to the wrist or hand, often caused by falls during tricks or jumps. Other frequent injury areas include the shoulder, elbow, and hip/thigh/pelvis. Wearing personal protective equipment (PPE), such as helmets and wrist guards, is key to reducing the likelihood and severity of these injuries. If an injury occurs, physical therapy can be instrumental in improving joint pain and mobility, especially during winter months when the cold can cause synovial fluid to thicken, leading to stiffness.

How to Avoid Slips and Falls in Icy Weather

Slips and falls are among the most common winter injuries, and all age groups are at risk. Walking outside after heavy snow poses slipping hazards, even with proper footwear. Injuries from falls, such as broken bones (particularly in the arm, ankle, or hip), can happen to anyone. However, outcomes are more severe for older adults, as these falls can lead to traumatic brain injuries (TBIs).

According to the Centers for Disease Control and Prevention (CDC), falls are the leading cause of injury among adults aged 65 and older, resulting in over 950,000 hospitalizations annually, with winter-related falls likely contributing to this number.

To prevent falls:

• Be cautious and allow extra time for walking.
• Walk with a slower and wider gait.
• Clear walkways and spread kitty litter or salt for better traction.
• Always carry a cell phone to call for help if needed.

If a fall does occur, avoid getting up too quickly. Instead, lie still to assess for injuries, then roll to one side, bend your knees toward you, and push up with your arms. Even if no major trauma occurs, soreness or misalignment may develop. Chiropractic adjustments can improve alignment and promote well-being.

Safe Driving in Winter Weather

Car accidents can be among the most severe winter-related injuries. On average, over 342,000 crashes occur annually in the U.S. due to snowy or icy pavement conditions, according to the Federal Highway Administration. Snow and ice reduce pavement friction, increasing the risk of skidding and collisions.

To stay safe on winter roads:

• Avoid driving if possible during severe weather.
• Ensure your tires are appropriate for winter conditions and maintain proper pressure.
• Drive slower and allow for longer stopping distances.
• Keep emergency supplies in your car, including blankets, a flashlight, and a first-aid kit.

If an accident occurs, injuries such as back pain, neck pain, and headaches are common due to whiplash and impact trauma. Chiropractic manipulative therapy has proven effective in alleviating pain and restoring range of motion. Additionally, physical therapy can aid recovery by addressing root causes of pain and improving strength and mobility.

Winter Safety: Stay Prepared and Seek Care When Needed

Whether you’re skiing, snowboarding, walking on icy paths, or driving in snowy conditions, the risk of winter injuries is real. However, many injuries are preventable with the right precautions. If an accident occurs, physical therapy and chiropractic care can help treat the injuries and address underlying issues to promote long-term healing.

Stay safe this winter by practicing caution, preparing for conditions, and seeking professional care when needed.

Sources:

ops.fhwa.dot.gov
journals.sagepub.com
nsc.org
openai.com

Ability to Get Back to Normal

A study published in Medicine (Baltimore) showed that a 4-week inpatient interdisciplinary program of physical therapy, occupational therapy, psychotherapy, and strength/endurance training helped car accident victims in many areas of life in the months that followed. The patients were able to increase their working hours from 0 at the onset of the injury to 21 hours a week after 6 months and 30 hours a week after 60 months. These patients were also less likely to “catastrophize” and ranked themselves lower on the pain scale.

Addressing “Invisible” Injuries

Of the injury-causing collisions that happened in the US during the last year data was available, 31.4% were rear-ending crashes. These types of crashes are notorious for causing whiplash, which is an injury to the soft tissue of the neck typically caused by a sudden overextension. According to the National Institute of Neurological Disorders and Stroke, whiplash symptoms can occur immediately after the trauma, or they can set in many days later. For this reason, many car accident victims have “invisible” injuries. They might look healthy and well to the people around them and even to themselves for a few days. Physical therapy can help address the underlying issues that might not be obvious to the onlooker. Range of motion exercises through a therapy program can help address stiffness and prevent chronic headaches and neck pain.

Preventing Chronic/Long-Term Pain

Physical therapy can prevent long term pain later on. A study out of Japan showed that a physical therapy program given to Whiplash Affective Disorder patients with indefinite pain reduced their symptoms by 80 percent. On average, they initially reported 13.1 symptoms, which decreased to only two at discharge.

Lessening the Need for Certain Surgeries

The need for certain surgeries to address lower back pain can be eliminated with physical therapy. While spinal stenosis is not usually caused by trauma, something like a car accident can make underlying cases come to light. A study conducted by Harvard followed a group of patients who underwent physical therapy for their low back pain and a group who underwent surgery. Two years after the beginning of therapy or surgery, both groups had made equal progress in pain and physical function.

Reducing Need for Pain Medication

Physical therapy can help minimize necessary dosages of pain medication. In a study conducted on pain management in trauma, researchers found that a routine of physical therapy could reduce a patient’s need for opioids. Since most injured car accident victims have to take medication of some kind, physical therapy could play a huge role in preventing reliance/addiction to these medications.

If you are looking for non-invasive treatment for your car accident injury, please contact us. We are located in Everett, near Lynnwood, Marysville and Mill Creek.

Sources:

Ahmadi, A., Bazargan-Hejazi, S., Heidari Zadie, Z., Euasobhon, P., Ketumarn, P., Karbasfrushan, A., Amini-Saman, J., & Mohammadi, R. (2016). Pain management in trauma: A review study. Journal of injury & violence research, 8(2), 89–98. https://doi.org/10.5249/jivr.v8i2.707

Haiduk, P., Benz, T., Lehmann, S., Gysi-Klaus, F., Aeschlimann, A., Michel, B. A., & Angst, F. (2017). Interdisciplinary rehabilitation after whiplash injury: An observational prospective 5 years outcome study. Medicine, 96(9), e6113. https://doi.org/10.1097/MD.0000000000006113

Matsui, T., Iwata, M., Endo, Y. et al. Effect of intensive inpatient physical therapy on whole-body indefinite symptoms in patients with whiplash-associated disorders. BMC Musculoskelet Disord 20, 251 (2019). https://doi.org/10.1186/s12891-019-2621-1

Howard, L., M.D. (2020, June 17). Physical therapy as good as surgery and less risky for one type of lower back pain. Retrieved December 04, 2020, from https://www.health.harvard.edu/blog/physical-therapy-as-good-as-surgery-and-less-risky-for-one-type-of-lower-back-pain-201504097863

National Highway Traffic and Safety Administration. (2018). National Statistics. Retrieved December 04, 2020, from https://cdan.nhtsa.gov/tsftables/National%20Statistics.pdf

Whiplash Information Page. (2019, March 27). Retrieved December 04, 2020, from https://www.ninds.nih.gov/disorders/all-disorders/whiplash-information-page

Now you are wondering what will go on during your first session. Keep in mind that depending on what you come in for, the treatment will be tailored just for you. So, for example, if you’ve come in for physical therapy because you injured your leg playing soccer or hockey (torn acl, ankle sprain, etc) then a lot of the therapy will be centered around your leg. In every case, a physical examination will be conducted first so that the therapist can customize a plan just for you. He/she may test your range of motion, flexibility, strength, balance, palpation, posture.

If you’ve recently been in a car accident that has left with whiplash and/or pain with moving your head, a physical therapy session will likely entail the therapist guiding you through exercises that help heal your injury and increase range of motion (such as neck stretches and strengthening exercises). He or she may also perform massage to relieve tension or apply ice/heat. 

Physical therapy is not a magic bullet– you will have to go to multiple sessions and the therapist will monitor your improvement through time and will advise you on whether you need to continue therapy or not. 

What Should I Do to Prepare for My Physical Therapy Visit?

Make sure you wear comfortable, loose-fitting clothing. As for shoes, sneakers or athletic shoes are ideal. While physical therapy is not meant to hurt you or be painful, there may be times where you may feel discomfort or feel challenged depending on what body part you are using and your particular injury or condition.