10 TOP TIPS TO AVOID WINTER NON-SPORTING INJURIES

1. Keep your living areas and bedroom at a comfortable temperature during those cold winter nights as we do see injuries to the neck and upper back which may be partly attributable to the typical hunched over posture and sleeping in a curled foetal type position in an attempt to keep warm.   The warm should also help any respiratory type symptoms.   Comfortable indoor living temperatures are generally accepted to be around 18-21 degrees Celsius.

2. Similarly keep yourself warm on your commute to work – the combination of the hunched rounded posturing associated with the cold accumulated with poor sitting posture can increase your chances of straining your neck or back when at work.  Please read Cummulative Effects for illustration.

3. Check that your shoes have sturdy, non-slip type soles to reduce the chance of slipping on wet leaves, stairs, tiles or footpaths.

4. Regularly clean leaves off stairs, tiles or footpaths.

5. When walking down wet stairs hold onto the handrail if available otherwise ensure you place the foot near the back of the step to avoid it slipping off the edge, and take your time.

6. If you have wooden stairs around your home then it may help to affix a non-slip strip across the edge of the step to prevent the foot slipping.

7. When walking on any tiles be aware of your foot placement, especially if walking in off a wet footpath onto an apparently dry tile – until the sole of the shoe dries the chances of slipping are high.   Any slip can severely strain or even rupture muscles.

8. Similarly when walking on mossy footpaths or uneven surfaces be aware of your foot placement.   This can be especially worse at night in poorly illuminated areas.   Maybe walk your route in daylight to scope out any potential hazards, such as mossy patches or uneven footpath, on your route.

9. You should perform simple balance exercises to keep your body ‘tuned and in practice’ and so further avoid the chance of greater injury with slips or strains

10. You should keep yourself active with frequent walks, at least maintaining a comfortable conversation pace and increasing your distance and speed as comfortable.   Walking up 1 flight of stairs rather than taking the lift, and getting off 1 bus stop earlier are all ways to gradually increase your fitness levels.