Few sights in nature can compare to a pristine blanket of white snow covering the countryside. Unfortunately, a wonderland of snow conceals dangers related to slips and falls, shoveling, and even overdoing winter sports. The good news is that with some preparation many injuries may be avoided.

Zachary Wagner, a physical therapist in the rehabilitation wing at Fairmount in Ephrata sees a variety of injuries during the winter months. "The biggest thing is falls," said Wagner, who noted that hip and femoral fractures are common as are rotator cuff and back issues related to shoveling.

To help prevent injuries, Wagner recommends a year-round regimen to increase strength, balance, and flexibility. Both aerobic and endurance exercises are good choices, and stretching is always recommended. "Stretching is a big thing, especially in winter," said Wagner. "When it's cold out, muscles tend to tighten up." So loosening up for sports activities or tasks like shoveling can make a difference. "If you're not stretching and you're not used to strenuous activity, you put yourself at risk for strain or tendonitis," Wagner noted.

Footwear that is appropriate for the weather is another concern. Wagner recommends nonslip, nonskid shoes with rubber soles that are not too worn and that fit well. Arch support may be necessary to help some improve their gait and avoid falls. Dressing for the weather means layering warm clothing and wearing gloves. This is especially important for those who participate in winter sports and anticipate being outside for extended periods of time.

Shoveling is a necessity for many, but it is also an activity that can lead to several types of injuries. When shoveling, Wagner said to watch your posture. "Use your knees and hips," he advised. "Keep your back straight, and don't lift more than you can handle." Because cold weather can increase chances of injury, avoid sudden twists. Instead, take extra steps to move snow. "Listen to your body," cautioned Wagner, who recommended breaks to warm up every 10 to 15 minutes.

Another precaution, which is especially important for seniors, is keeping up to date on physicals and eye examinations to be sure prescription medications and eyewear are correct. Be aware that over-the-counter cold and flu remedies can cause drowsiness and increase chances of stumbling. It is not only seniors who need to be more careful during the harsher months. Wagner noted, "(Winter) injuries can happen to anyone."

Fairmount is a nonprofit retirement community located on two adjoining campuses in Ephrata. Readers who would like to know more about the organization may visit https://fairmounthomes.org.