Newsletters

Winter 2008

Preventing Winter Fractures

Winter is a very special season. It is a time that includes holidays, gathering with friends and family, cold weather, and hot soup. Old man winter also gives us slippery surfaces outdoors that may cause us to fall. This in turn can cause broken bones (fractures) if you happen to land the wrong way. While anyone can break a bone with a hard fall, those with osteoporosis are at very high risk. Preventing falls can prevent most fractures. Although falls are always accidental, there are ways to reduce the chance of falling. These can be divided into things you do to yourself and your environment- indoors and out.

First, be fit and stay strong. Loss of muscle mass and strength occurs with age, but you can slow down the process with regular physical activity. There are many ways to do this, but walking is a great way to exercise for most of us. And try using some light weights for upper body exercise as well. If you are not sure how to do this, a physical therapist or trainer at a gym may be a big help.

Next, have good balance. Can you keep your balance on one foot with your eyes closed for five  seconds? It is not easy. If you have trouble with this, consider “balance training.” This can be done with activities such a Tai chi, some types of yoga, or other balancing exercises you can do at home. A good physical therapist can help you get started.

Finally, take care of your eyes and ears. Good eyesight and good hearing may help you to avoid hazards or being unnecessarily startled. Wear stable shoes (spike heels are not good if you are at risk for falling). And hold on to something or someone if you don’t feel steady.

Inside your house, get rid of those slippery throw rugs and loose wires that might cause you to trip. Put hand rails for extra support wherever you need them. Don’t leave your shoes in the middle of the bedroom at night and use a night light.

Outside, have good lighting and handrails if needed. Avoid patches of ice or snow (a big problem on the north side of the house) when possible. Add ramps where you need them.

If you take care of yourself and your surroundings, you can get maximum enjoyment of life in the winter and keep your risk of falling to a minimum. Talk to your doctor if you want more information on reducing fall risk.