Temperatures are plummeting, making road conditions treacherous. Here, we've sought the advice of a top physiotherapist who has nursed many good men and women back to health after nasty - and preventable, injuries.
By Brian Canty
Met Éireann has upgraded its snow and ice warning to 'status orange' and that, folks, is bad news for anyone planning training spins or commutes.
The weather forecasters are predicting wintry, thundery showers of hail, sleet and snow along with icy patches, with possible snow accumulations of up to 8 centimetres in places.
With this in mind, we sought the advice of well-known Dublin-based physio Jenny Branigan who gave us a few tips to help keep you out of trouble.
“Icy weather can mean a lot more than wearing lots of layers and raised heating bills,” said Branigan.
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“Apart from the poor posture we adopt from hunching to keep warm and tensing our muscles against the cold, to fall and break a bone means a long spell of pain and dysfunction, and rehab.
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“Be proactive when the weather turns icy and try to prevent a fracture at all costs because it’ll really set you back in terms of your pre-season training.”
But while most bike riders will immediately think about how the conditions will impact our cycling, it's much more likely you'll be injured while walking around.
With that in mind, the following simple tips are easy to implement to avoid slipping on your backside and breaking a bone:
- Turn your feet outwards like a penguin! This increases your centre of gravity and makes you more balanced on the ice.
- Keep your knees relaxed as you move.
- Spread out your arms to improve your balance
- Bend slightly forward and walk flat footed on ice
- Avoid shoes with smooth soles and heels
- Wear solid boots with strong ankle support- putting a pair of socks over your boots will improve your grip on the ice if you don’t have ice grips already from the Big Freeze
- Take shorter steps and move more slowly
- Approach every surface with caution and assume that all dark, wet areas on pavements are icy and slippery
- Be careful getting in and out of your car – hold onto the car for support
- Walk on main pathways and roads as much as possible. Taking shortcuts over snow and frozen areas can be dangerous
- If you slip and fall backwards, tuck in your chin to protect the back of your head
- Avoid carrying heavy bags, this will reduce your balance and make you more likely to fall
- Stock up on gritting salt and doorstep defroster and use it outside your home and office
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