Don’t freeze up…avoid orthopaedic, spine injuries this winter

Jerry Robinson, M.D., UPMC Orthopaedic Care, UPMC Spine Care

Winter is a time to cozy up by the fireplace, read a good book, watch your favorite television show, or simply take a nap. And while many people tend to be less active during this season, there are still plenty of opportunities for injury. It’s also a time when people with chronic back or joint pain may notice increased discomfort.

Here are some tips for staying healthy and pain-free this winter:

Be cognizant in snow and icy conditions. 

Wear proper footwear and take your time when walking on surfaces affected by winter precipitation. Take small steps and use aids like handrails, canes or walkers to avoid falls. If you do feel yourself falling, try to land on your buttock or back instead of catching yourself with your arms.

Practice smart snow removal. 

Push or sweep snow when possible, instead of lifting. Shovel while it is snowing – up to once an hour – to limit the amount of pressure and strain placed on your back due to moving heavy amounts of snow. Consider purchasing a snowblower to reduce back strain, but avoid placing your hands, arms, feet or legs inside of the blower when it gets clogged. To safely clear clogs, power the device off and use other objects to clear packed snow and ice.

Engage safely in winter sports. 

Sprains, strains, dislocations and fractures are common in winter sports. To avoid these injuries, wear appropriate protective gear such as helmets and padding. As with other sports, warm up thoroughly before starting and never participate alone. Stay hydrated, wear layers, and consider taking a lesson from a qualified instructor, especially in sports like skiing or snowboarding. Stop the activity if you notice any degree of pain or exhaustion.

People with chronic joint or back pain may notice an increase in discomfort during the winter months due to changes in barometric pressure, cold temperatures and decreased activity levels.

Here are some important reminders for managing chronic joint or back pain during this season:

Maintain good health. Eat a balanced diet, stay hydrated, and manage your weight. Losing even a few pounds can significantly ease joint pain.

Stay active. Low-impact exercise on a stationary bike or walking can improve blood flow and reduce stiffness. Be sure to stretch when finished.

Use heat or cold therapies to soothe aching joints. Take a hot bath, swim in a heated pool or use a hot pad. When you do venture outside, protect your joints by wearing layers. For swollen joints, an ice pack may provide some relief. Non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen or aspirin, can help manage pain and reduce inflammation. Consult your doctor for advice on proper dosage and frequency.

While many orthopaedic injuries or chronic pain issues can be resolved with home care, if the pain persists, worsens, or an injury is causing you severe pain or an inability to complete your daily activities, it’s time to consult with an orthopaedic or spine care specialist.

Dr. Jerry Robinson is a double fellowship-trained orthopaedic spine surgeon. 

UPMC offers orthopaedic care walk-in injury clinics at locations in Carlisle, Enola, Harrisburg and Lititz.

Call 717-988-0700 or visit UPMC.com/CentralPAOrtho to learn more about our orthopaedic services. 

For more information on UPMC Spine Care, call 717-791-2630 or visit UPMC.com/SpineCareCPA.