Fighting the Cold

As the temperature keeps dropping, we all need to be aware of cold injury.  Cold injury falls under two categories, localized and systemic.

Localized cold injury involves two main types, frost nip and frost bite as well as chilblains.  Frost nip is the most mild form and typically happens to the nose, ears, hands and feet.  This is most common when outside with out protection.  Frost bite also occurs from exposure to freezing temperatures but is more severe than frost nip.  The area effected will at first be painful and progress to numbness.  The skin will appear white and waxy.  Chilblains are caused by exposure to non freezing temperatures and dampness.  The person will have lesions that are red and raised, they may reoccur over time.

Hypothermia is when the body temperature drops below 35 degrees Celsius and is also called systemic cold injury.  There are two categories, primary caused by exposure to severe cold temperatures and inadequate clothing and secondary which is predisposed by illness.  Someone with mild hypothermia will display the following symptoms; shivering, fast breathing, trouble speaking, confusion, lack of coordination, fatigue, increased heart rate and increased blood pressure.  Severe systemic cold injury displays as follows; shivering, lack of coordination, slurred speech, stumbling and lack of coordination, confusion and poor decision making, drowsiness, apathy towards their situation, progressive loss of consciousnesses, weak pulse and slow, shallow breathing.

As with most injuries prevention is the first step of treatment.  Pay attention to weather forecasts,  especially if it involves a wind chill.  The chance of frost bite increases as the windchill drops below -27 Celsius.  Wear warm layers, keep dry and keep moving, but avoid overexertion.

If a localized cold injury occurs you should do the following treatments for frost nip, gentle rewarming by putting the effected area under the armpits is most successful.  For frost bite removal from the cold is critical, place the person in warmth and have them transported to a hospital.  Never rub the effected area as this can cause further tissue damage.  For chilblains should be rewarmed and the skin needs to be kept lubricated.

If someone is suffering from hypothermia be gentle when moving or touching them.  Remove the person out of the cold and remove any wet clothing.  Gently warm with person with blankets, shared body heat or dry warm compresses. Do NOT apply direct heat such as water, heat packs or heat lamps.  Monitor breathing and contact emergency medical services.

Staying warm and dry is the key preventing cold injuries.  Monitor the conditions and the time that you are outside.

Shoveling to Avoid Injury

For those of us living in central and northern Alberta over the last few weeks, we have had to break out the snow shovels and ice chippers.  Making sure your walks and driveways are shoveled is not only a safety factor for you but those who also use those sidewalks and steps.  When taking on the task of shoveling there are a few key steps you can take to prevent injuring yourself as well as how to be safe for everyone.

As with most everything else in life having the right tools for the job is extremely important.  When buying a shovel proper height and weight for your body will help you avoid injury and do the job more efficiently.  You should not need to hunch over when standing with your shovel.  Heavier is not always better, the shovel needs to be well built but not too heavy, lifting it in the store with no snow on it is great but you need to take in account the increased load that the snow will add.

Preparing to go outside to shovel is half of the battle.  Not only must you get yourself psyched up to do it, because lets be honest who likes to shovel snow.  Wearing the proper attire will not only make the job go quicker but also a lot smoother.  Wear layers.  Snow shoveling is a very physical activity, start layering as you would if you were to go outside and exercise.  Wear fabrics that wick away moisture and that keep a layer of warm dry air near your body to keep you warm.  Your outer layer should be wind and water resistant.  There are a wide variety of cold weather gear out there.  Find the one that suits your needs the best.  Cover your head, 50% of our bodies heat can be lost through the head.  In extreme cold weather cover your nose and mouth to help decrease the amount of cold air that is entering your lungs.  Warm hands and feet will also make your task more comfortable, use gloves that allow you to hold the shovel and will keep your hands not only warm but dry as well.  Proper footwear is key.  Wear warm socks and boots that provide warmth, water resistance and good traction.  If your winter boots or work boots do not have good grips add on some ice cleats or traction aids.

Once you are outside and ready to begin, push the snow as much as possible.  The less you lift and throw the better.  When you do need to lift make sure you use your knees and not your back.  Do not throw over your head or shoulder height as this will put unnecessary strain on your upper back and shoulders.  Take breaks as needed and keep hydrated.  If you are not physically fit take your time, no matter your fitness level take breaks as needed.  Snow shoveling is a physical activity that combines cardiovascular exercise, weight lifting, balance and coordination, and we all must take breaks and be aware of our level of fatigue.  As we tire our body will become more prone to injuries and have a harder time keeping warm.

Snow shoveling can be a great way to get some extra exercise in during the cold months of the year, however it is only beneficial if you remain injury free.  By shoveling our walks, driveways and steps not only are you making your  home safe for yourself and your family but your guests and those who use the sidewalks daily.