Risk Reduction to Prevent Injury

Nothing can put a damper on a stroll in the park or a spirited game of touch football like an injury.  The fun stops – and the injured finds himself or herself watching from the sidelines.  Most unintentional injures are both predictable and preventable.  As an example, think of any story you’ve heard about someone taking a fall, and invariably, the story includes, “I didn’t see …” or “I was hurrying to …”.  To prevent injury, it’s important to recognize risks and take steps so the fun – and your strengthening – continues.

Wondering if this is really important?  Ask the in-line skater who fractured his wrist when skating without wrist guards.  Ask the hockey goalie whose skate caught a rut and cost him a meniscus tear.  Ask the wedding guest who tripped on an electrical cord that wasn’t taped down.  Ask the grandmother who fell on a poorly-cleared sidewalk and fractured her hip.  It’s all important.

Every time you plan an activity, consider:

• Is there a risk for injury or an unsafe outcome?
• What can I do to decrease the risk?
• Am I physically able to do this?
• Am I aware of how to do this safely?
• Is there appropriate equipment and safety equipment to be worn or used?
• Are there special skills required?  How can they be learned?
• Are there environmental hazards that need to be removed or fixed?

Preventing Injuries in Physical Activity

Whatever your favourite form of recreation, you’re probably looking for a way to perform better, recover faster, and reduce your chance of injury. One strategy can contribute to all three outcomes: warm-ups.  Before you take your car out, you let the engine warm up; we need to do the same with our muscles, joints and ligaments.
This is especially important for the “weekend warrior”.  We all lead busy lives and work hard. So when it comes time for the weekend, we play hard too.  Participating in strenuous activities without good, consistent conditioning can be more harmful than good. It is better and safer for your bones and joints to keep up a level of fitness throughout the week.  And, stretching before physical activity helps to reduce the risk of injury during the chosen activity.

The specific warm-up depends on the activity. Skiers want to stretch their thighs and leg muscles, while for golfers the focus is on shoulders and backs.  How much prep time you need depends how stiff you are – so listen to your body.  Just a few minutes will help get your blood flowing and loosen you up.
Muscles just work better if they’re warmed-up and stretched, and cool downs after your activity are just as important. If you’ve overloaded your muscles, they can get tight and you can get cramps. Set a “post-game” routine of stretching out the same muscle groups, again just for a minute or two.  Several studies show that warm-ups decrease injuries, and at the very least stretching before and after recreation reduces muscle soreness the next day.

Preventing Injuries at Home

It’s not just the athletic weekend activities that can cause injury – be aware and take care of your bones and joints in all of the activities you do including:

• Using ladders (cleaning, decorating)
• Driving (watch out for motor vehicles accidents)
• Gardening (raking leaves, mowing lawns)
• Working around the cottage (opening / closing the cottage for the season)

Household safety is something rarely considered, yet accidents can and do happen around the home. Consider these tips and be safe rather than sorry!

• Ensure your house is well lit
• Keep floors free of clutter
• Never rush – rushing the major cause of falls
• Use handrails around stairs
• Store household items in easy to reach locations
• Use a stable stepping stool to reach high places
• Use a rubber mat in bathtubs and showers
• Keep stairs and walk ways outdoors in good condition, especially during winters

Fall Prevention Tips

Falls are a leading cause of serious injuries, and are arguably the most preventable especially in our own homes.  Here are some tips to help you make your home fall proof.

All about the House

• Ensure your home is well lit
• Install nightlights in halls, near stairs, and in bathrooms used at night
• Avoid the use of scatter rugs
• Ensure all carpeting is firmly tacked down
• Keep floor surfaces free of clutter and spills
• Arrange furniture to avoid catching clothing on corners

Bathroom

• Floor surfaces are clutter free and dry
• Shower curtains or doors can be fully closed to keep water in
• A non-skid mat placed outside the shower or tub absorbs water and provides a place to your feet as you step out
• A rubber bath mat inside the shower provides traction for standing
• Especially for seniors, consider:
• handles for tubs, showers and toilets
• bath seat for the tub or shower
• raised toilet seat

Stairways

• There is a handrail and it is in good repair
• Stairs are free of toys and other clutter, and are in good repair
• Any carpeting on the stairs is firmly tacked down
• Bare stairs have a non- skid surface
• The pathways at the top and bottom of the stairs are free of plants or other items

Kitchen

• Floor surfaces are clutter free and dry, and only non-slip floor was is used
• Appliance and cupboard doors are kept closed
• Often used kitchen supplies are stored in easy to reach locations
• Heavier items are stored in lower cupboards
• A step stool with non-skid feet and a safety rail is available to reach in high places

Outside

• All entrances are well lit
• Stairs and decks have handrails and are in good repair
• Bare stairs have a non-skid surface
• Stairs and walkways are free of snow, ice and leaves or other clutter
• Gardening and other tools are put away when not in use

Challenge a Child

Ask you kids or grandkids, or visiting children to be your Safety Agent.  Give them this check list and ask them to perform a safety inspection. Not only are thy helping you, but you’re helping them recognize common household hazards and teaching them how to avoid them.