have a safe & healthy winter...

"In the 2010-2011 fiscal year, more than 5600 Canadians of all ages were admitted to hospital with serious injuries related to winter sports and recreational activities. Skiing and snowboarding accounted for the largest proportion of serious injuries. (Report by the Canadian Institute for Health Information). Canadians need to be aware when participating in winter activities to follow safe practices and wear the appropriate equipment." 
Globe and Mail article by Sheryl Ubelacker

The following activities are what we like to do... or have to do... during the long Canadian winter months. Taking a little care and practising some common sense will help us avoid injuries related to these activities.

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Shovelling:

Most common injuries:
  • Back injuries
One of the more common causes of back injuries during the winter months. Wrong body mechanics can put undue stress on the lower back leading to painful muscle strain and possibly more series injuries such as herniated discs or disc degeneration

Prevention:
  • Choose the right shovel: curved or adjustable handles will minimize painful bending
  • Warm up muscles: brisk walk or march in place for 5-10 minutes, (cool, tight muscles are more prone to injury)
  • Start early: try to clear snow early to avoid dealing with packed heavy snow
  • Pace yourself: take frequent brakes and keep hydrated


  • Always face towards what you intend to lift
  • Push snow instead of lifting
  • If you have to lift, squat with legs apart, knees bend, back straight and lift with your legs
  • Shovel small amounts
  • Do not throw snow over your shoulders or to the side since it requires you to twist which stresses your back, instead pivot your whole body.
  • Walk to a new location instead or over-reaching
  • Check with your doctor as shovelling places high stress on the heart:
  • Take frequent breaks, drink fluids to prevent dehydration
  • If you experience chest pain, shortness of breath or other signs of a heart attack, stop and get help
  • If you have a medical condition or do not exercise regularly, consider hiring someone else to shovel
Read the Globe and Mail's original article: The secrets to safe snow shovelling
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Alpine skiing:

Most common injuries:
  • ligament sprains particularly the knees, head, shoulder and thumb
Prevention:
  • Seek professional instruction as injuries are more common with beginners
  • Check your equipment regularly especially your bindings, your boots should be a snug fit
  • Consider wearing a helmet
  • Warm-up And cool down: stretch your hamstrings, quadriceps and calves before and after skiing
  • Stop when you feel tired; you are more likely to injure yourself when tired
  • Be alert to obstacles and other skiers

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Skating:

Most common injuries:
  • head, wrist and knees
Prevention:
  • Make sure your skates are a good fit and have good arch support
  • Wear a helmet and wrist guards
  • Warm-up and cool down; stretch your hamstrings, quadriceps and calves before and after skating
  • Be mindful of your posture to improve balance and help prevent falls
  • Stop when you feel tired