Frost after a thaw usually means more work for trauma surgeons. HouseWife compiled practical tips on staying safe, how to fall, self-care, and how to prevent and treat bone and joint injuries.
Winter Tires
Frost following a thaw typically increases the workload for trauma surgeons. To avoid becoming a victim of icy conditions, proper gear for the “slippery season” is essential. The first line of defense against winter falls is comfortable footwear with a sturdy sole. Just like drivers, pedestrians need to ditch their “bald tires.” Winter shoes are designed with multidirectional treads, similar to car tires.
If you find yourself on a slick surface in flat-soled shoes, use homemade anti-slip devices to prevent injuries. Create a textured pattern on the sole with a nail, a heated metal rod, or a soldering iron. Alternatively, rub a fine grater over the sole to increase grip. Take care not to overdo it, as this can damage your shoes. Another folk remedy is to stick a couple of wide adhesive bandages in a cross pattern on the sole; replace them every three days.
The lifespan of the next preventive measure is about two weeks. Coat the sole of the shoe with glue and attach sandpaper to it. Sandpaper with a fabric backing provides better grip. Color the attachment with a black marker to make it less noticeable. Remove such shoes indoors, especially on hardwood floors, to avoid scratching the surface.
A simpler option is to coat the sole with glue and sprinkle sand on it before it dries. This will make the sole safer for a few weeks. The most accessible method is to rub the sole with a raw potato daily.
The Art of Falling
Contrary to the common advice to “go limp” when losing balance, trauma surgeons warn against relaxing during a fall. If you go limp, impact force transfers to the bones, increasing the likelihood of fractures. Keep your muscles tense during a fall to protect your bones where possible.
If you lose your balance, crouch down to reduce the height of the fall. Avoid trying to land on your buttocks, which can bruise the tailbone and may cause a hip fracture in older adults.
When falling on a flat surface, slightly bend your legs, keep your back straight, tuck your elbows into your sides, and pull your head into your shoulders. Aim to fall on your side, and avoid landing on outstretched arms, an instinctive move that can lead to a fractured forearm.
If you fall backward, tuck your chin to your chest, close your mouth to avoid biting your tongue, and spread your arms at a 45-degree angle with palms down and fingers straight but not splayed.
If you slip on stairs, cover your head and face with your hands. Do not try to brake the fall with your limbs, as that can cause additional fractures.
First Aid
Never ignore a fall. The delayed consequences of an unnoticed concussion can include headaches, sudden memory loss, fatigue, deafness, and blindness. An undetected fracture with displacement will require prolonged treatment. A bruise to the breast can provoke tumor growth.
For first aid after a painful fall, stabilize the injured area to prevent displacement of bone fragments. Cool the injured area with a bag of snow or ice to reduce swelling and pain, then apply a splint or a supportive bandage. Immobilize the joint above and below the dislocation or fracture site. For example, if the forearm is injured, secure the arm with a scarf or tuck it into clothing. Relieve pain with over-the-counter analgesics such as Analgin, Baralgin, or Tempalgin. Transport the injured person to the emergency room in a semi-reclined (half-sitting) position.
A mild soft tissue bruise does not require mandatory medical examination. For such bruises, apply cold and treat the affected area with a gel or ointment containing heparin to help reduce the hematoma. Medications like Traumeel, Menovazin, Troxevasin, and Voltaren reduce swelling, relieve inflammation, soothe the skin, and dull pain. These remedies are used not only for soft tissue swelling but also as part of the broader treatment of dislocations, sprains, fractures, and musculoskeletal inflammation.
Distinguishing Symptoms
How can you tell a bruise, sprain, dislocation, or fracture apart by sensations and external signs? A bruise typically produces rapid swelling immediately after the impact, then the swelling gradually decreases after the hematoma forms. Swelling from bone or joint injuries develops more slowly, increasing over several hours. Symptoms of a fracture or dislocation include sharp pain with growing swelling, shortening of the injured leg or arm, and an inability to move the limb.
In a sprain, the ligaments of the joint are damaged. In a dislocation, the joint ends of the bones are displaced and may tear, moving beyond their normal range of motion. During a fall or an ankle twist, the ligaments of the knee or ankle joint can be stretched. Dislocations in the shoulder, elbow, and hip joints occur due to excessive load or an unnatural movement.
Symptoms of a sprain may include bruising with swelling around the joint and sharp joint pain during movement. Tightly bandage the affected area, apply a cold compress, and have the injured person rest.
In the case of a dislocation, expect acute pain, restricted movement, and an altered joint shape. Reduce the dislocation by returning the joint end of the bone to its normal position. Gently massage the injured area and surrounding muscles with your fingers. Do not use heating ointments immediately after the injury. Begin heat treatments that accelerate tissue healing only on the third or fourth day.
Home Remedies
Meadowsweet
This infusion kills microbes and helps dissolve hematomas. Pour two cups of boiling water over 100 grams of meadowsweet herb, let it steep for several hours, and strain. Soak a bandage in the infusion and apply a compress to the injured area for half an hour.
Wormwood
Brew crushed wormwood with water or milk and soak a compress in the liquid – an effective pain-relieving remedy for dislocations, sprains, or bruises.
Lavender
Infuse one part lavender in five parts oil for two months. Use the lavender oil as an anti-inflammatory, pain-relieving ointment for dislocations and bruises.
Barberry
Combine one cup of milk with half a teaspoon of crushed barberry twigs in a pot. Boil for half an hour and strain. Take a teaspoon three times a day for dislocations or sprains.
Cornflower
Pour two cups of boiling water over one and a half tablespoons of cornflower flowers, let it steep for about an hour, and strain. Drink the infusion for ligament sprains: half a cup three times a day.
Sunshine and Dance
To reduce the risk of winter injuries, consider:
- avoiding harmful habits;
- regular physical exercise to strengthen ligaments and the muscle corset;
- taking calcium and vitamin D (the recommended daily dose for those under 50 is 1000 mg of calcium and 400–800 IU of vitamin D; after 50, it’s 1200 mg of calcium and 800–1000 IU of vitamin D).
Vitamin D plays a key role in calcium absorption by bones and can reduce the likelihood of fractures in older adults by about a quarter. Before starting supplements for therapeutic purposes, get a blood test to check for deficiencies. Natural sources of vitamin D include sunlight, fatty sea fish, or fish oil.
Do physical activity regularly to help prevent osteoporosis: aim for about half an hour three times a week. Walk more, take the stairs, and dance. Active people tend to fall less and have a lower risk of injury because they have stronger muscles and better coordination.
