Winter-sports heighten in popularity as people begin to hit the ski slopes over winter vacation, and therefore increase their chances of acquiring common musculoskeletal injuries. Both adults and children, from the advanced to the novice, can prevent injuries by being cautious, aware and realistic of their athletic ability, limitations and surroundings.

Winter sports-related injuries that resulted from activities such as snow skiing, sledding and snowboarding accounted for more than 144,200 visits to hospital emergency departments in 2009.

To prevent winter sports-related injuries this holiday season, the American Academy of Orthopaedic Surgeons suggests the following safety tips:

• Wear appropriate protective gear, including goggles, helmets, gloves, and padding. For warmth and protection when playing outside, wear several layers of light, loose and water- and wind-resistant clothing. Layering allows you to accommodate your body's constantly changing temperature.
• Warm up muscles with light exercise for 10 minutes. Begin your lifting routines with manageable weights and do not overdo aerobic activities. Replenish fluids to prevent dehydration.
• Know and abide by all rules of the winter sport in which you are participating. Make sure equipment is in good working order and used properly. When hitting the slopes, take a lesson (or several) from a qualified instructor. Learn how to fall correctly to reduce the risk of injury.
• Seek shelter and medical attention immediately if you or anyone with you is experiencing hypothermia or frostbite when in the cold.

Source: http://orthoinfo.aaos.org/topic.cfm?topic=A00367

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Give the gift of health and safety to you and your family and avoid injury-prone situations in effort to prevent bone, join and muscle injuries this holiday season. Numerous people traveling this time of year can expose themselves to risks that they can easily and unknowingly be unaware of when transporting luggage.

According to the U.S. Consumer Products Safety Commission, more than 54,000 people were treated in hospital emergency rooms, doctor’s offices, clinics and other medical settings for injuries related to carrying luggage in 2009. Injuries to the back, neck and shoulder can be caused by struggling with heavy, over-packed luggage.

To prevent lifting injuries this holiday season, the American Academy of Orthopaedic Surgeons suggests the following safety tips:

• Pack light and use luggage with wheels when traveling.
• Take care when placing luggage in an overhead compartment. First, lift it onto the top of the seat. Then, with hands situated on the left and right sides of the suitcase, lift it up. If your luggage has wheels, make sure the wheel side is set in the compartment first. Once wheels are inside, put one hand on top of the luggage and push it to the back of the compartment. To remove the luggage, reverse this process.
• Do not rush when lifting or carrying a suitcase or heavy package. If a piece of luggage is too cumbersome when traveling, either check it or ask for help. At the mall, minimize heavy loads by making frequent trips to the car.
• Always use proper lifting techniques. When lifting, bend at your knees and lift with your leg muscles, not your back and waist. Avoid twisting or rotating your spine.

Source: http://orthoinfo.aaos.org/topic.cfm?topic=A00367

With fall now in full swing and the holiday season just around the corner, many people are beginning to break out ladders hanging around their homes. Ladders are an easy and convenient tool used to clean gutters on the roof, hang holiday lights and decorations and aid in reaching those out-of-the-way objects in closets and attics. According to the U.S. Consumer Product Safety Commission, more than 532,000 people were treated in hospital emergency rooms, doctor’s offices, clinics and other medical settings in 2007 because of injuries related to ladders use. The majority of these injuries are cuts, bruises and fractured bones.

Orthopaedic surgeons who treat these injuries, and the American Ladder Institute know that numerous injuries could be avoided by following the safety guidelines on the use of ladders. For more information on ladder safety, read the following tips below from the American Academy of Orthopaedic Surgeons:

Use the Correct Ladder:

Use a ladder of proper length to reach the working height you need. Inside a house, that probably needs a low stepladder; outside, you may need a taller stepladder, and for some projects, an even taller single or extension ladder. Use a ladder according to use and working load – the combined weight of the climber and the load being carried.

Inspect the Ladder:

Always inspect the ladder before you use it. Never use the ladder if it is damaged, broken or bent.

Do not make a temporary repair of broken or missing parts and then use the ladder. The temporary repair could fail while you are high off the ground. A ladder should be free from grease, oil, mud, snow and other slippery materials before using.

Moving the Ladder:

You should carry a single or extension ladder parallel to the ground. Hold the side rail in the middle of the ladder so you can balance the load. You should get help moving a very long ladder. Remember to always carry a stepladder in the closed position.

Setting up the Ladder:

Before you use a single ladder, extension ladder, or stepladder outside the house, make sure it will not hit electrical wires, tree limbs or any other obstructions when it is extended.

To ensure that the ladder is stable, place the feet of the ladder on firm, even ground.

The bottom of the ladder should be 1 foot away from the wall for every 4 feet that the ladder rises. For example, if the ladder touches the wall 16 feet above the ground, the feet of the ladder should be 4 feet from the wall. If you are going to climb onto a roof, the ladder should extend 3 feet higher than the roof. The upper and lower sections of an extension ladder should overlap to provide stability.

Recommended Height of a Ladder:

Before using a stepladder, make sure it is fully open and the spreaders or braces between the two sections are fully extended and locked.

Whether inside or outside the house, do not place stepladders or utility ladders on boxes, countertops or unstable surfaces to gain additional height.

The highest standing level on a stepladder should be two steps down from the top.

Using the Ladder:

Before climbing a ladder, make sure the locks are secured and the bottom and top of the ladder rails are on firm surfaces. The soles of your shoes should be clean so they do not slip off the ladder rungs. Do not wear leather-soled shoes, because they can be slippery. Your shoelaces should be securely tied. Make sure your shoelaces and pant legs are not so long that they extend under your shoes and cause you to slip.

• Face the ladder while climbing and stay in the center of the rails. Grip both rails securely while climbing.
• Do not lean over the side of the ladder. Your belt buckle should not be further than the side rail.
• On single or extension ladders, never stand above the third rung from the top and never climb above the point where the ladder touches the wall or vertical support.
• On stepladders, never stand on the paint shelf, spreaders or back section.
• Never stand on the top rung of any ladder.
• Do not overreach. It is safer to move the ladder to a new location when needed. Do not try to "jog" or "walk" the ladder to a new location while standing on it. Climb down and reposition the ladder.
• Do not overload a ladder. It is meant to be used by only one person at a time.
• Never use a ladder in high winds.
• Do not use any ladder if you tire easily, are subject to fainting spells or are using medications or alcohol that make you dizzy or drowsy.

What to Do If You Fall From a Ladder:

• Calmly assess the situation and determine if you are hurt.
• Get up slowly.
• If you feel that an injury has occurred which prevents standing or walking, do not panic. Call for assistance. If the injury is serious, call 911.
• If you are not injured, rest for awhile and regain your composure before climbing again.
• Ladders are useful tools, but they must be used properly to avoid turning a household chore into a trip to the emergency room or a physician's office.

Source: American Academy of Orthopaedic Surgeons: http://orthoinfo.aaos.org/topic.cfm?topic=A00235