As the leaves begin to turn color and the nights become cooler, many people venture outdoors for seasonal activities. Whether it’s raking leaves, tailgating, bonfire evenings, or participating in sports, the fall season can unfortunately bring about an array of hand and orthopedic injuries. With cooler temperatures, wet surfaces from rain, and the physical demands of common autumn activities, there’s an increased risk of sustaining injuries, especially to the hands, wrists, shoulders, knees, and ankles.
This blog explores the most common injuries that occur during the fall months, why they happen, and how to prevent and manage them.
Wrist Conditions
Wrist injuries are some of the most common hand-related injuries in the fall, especially from slip and fall accidents. This often results in either a wrist sprain or, in more severe cases, a fracture.
- Sprains occur when ligaments, which connect bones, are overstretched or torn.
- Fractures happen when one or more bones in the wrist break. The most common type is a distal radius fracture (near the thumb side of the wrist), particularly when people land on an outstretched hand.
Prevention: Wearing supportive footwear with good traction can help reduce the risk of slipping. Be aware of your surroundings and mindful of wet or uneven surfaces, particularly as leaves and rain can make outdoor conditions hazardous. Strengthening wrist and hand muscles through exercises can help stabilize your joints, preventing sprains.
Treatment: Mild wrist sprains can usually be managed with rest, ice, compression, and elevation (RICE). Severe sprains or fractures may require immobilization with a splint or cast, and in some cases, surgery.
Shoulder Pain
The rotator cuff is a group of muscles and tendons surrounding the shoulder joint. This area is prone to injuries during activities that require repetitive overhead motions or heavy lifting, such as raking leaves or carrying firewood. Common rotator cuff injuries include strains, tears, and tendinitis.
- Strains occur when the muscles or tendons are overstretched.
- Tears involve damage to the tendons, sometimes requiring surgical repair.
- Tendinitis results from inflammation of the tendons, often due to overuse.
Prevention: To prevent rotator cuff injuries, it’s important to use proper body mechanics when lifting and performing activities, such as bending at the knees when lifting heavy objects and avoiding repetitive overhead motions. Exercising your shoulders to strengthen the muscles surrounding the joint can also help prevent injuries.
Treatment: Mild injuries can be treated with rest, ice, and anti-inflammatory medications. Physical therapy may be recommended to improve flexibility and strength. More severe injuries, such as tendon tears, may require surgery followed by rehabilitation
Ankle Sprains
With wet leaves, muddy ground and wet walkways, comes ankle injuries. Twisting the ankle can lead to a sprain, which occurs when the ligaments surrounding the ankle are stretched or torn.
- Mild sprains involve minor ligament stretching.
- Severe sprains may involve complete tears of the ligaments.
Prevention: Wearing supportive footwear with good traction is key to avoiding ankle sprains. Pay close attention to the terrain when walking or hiking, particularly on uneven or slippery surfaces. Strengthening the muscles around the ankle can also improve stability and reduce the likelihood of injury.
Treatment: RICE is commonly used for treating mild to moderate ankle sprains. In more severe cases, a brace or walking boot may be needed. Physical therapy can help restore strength and stability to the ankle joint.
Knee Injuries
Knee injuries are common among athletes, but they can happen to anyone, especially in the fall when outdoor activities increase. Hiking on uneven terrain or participating in fall sports like soccer and football can lead to strains, sprains, or even injuries like a meniscus tear or ligament damage.
- Meniscus tears occur when the cartilage in the knee joint is damaged, often during twisting or pivoting movements.
- Ligament injuries (such as ACL or MCL tears) are common in sports but can also happen during hiking or other strenuous activities.
Prevention: To prevent knee injuries, focus on strengthening the muscles around the knee, particularly the quadriceps and hamstrings. Using proper technique when walking, hiking, or playing sports can help protect the knee. Staying aware of terrain changes is crucial when engaging in outdoor activities.
Treatment: Minor knee injuries can be managed with rest, ice, and anti-inflammatory medications. More serious injuries may require surgery and an extensive rehabilitation program to restore full function.
Lower Back Strains
The fall season often involves a lot of bending, lifting, and twisting—from carrying pumpkins to swinging a golf club This can place a strain on the muscles and ligaments in the lower back, leading to acute or chronic pain.
Prevention: Avoid twisting the spine while lifting, and instead, bend at the knees. Stretching and strengthening exercises for the core and lower back can also help prevent strains. Take breaks whenever possible to avoid overexertion during activities that require repetitive motions or heavy lifting.
Treatment: Lower back strains are typically treated with rest and gentle stretching. In some cases, steroid injections or physical therapy may be needed to address more significant pain and prevent future injuries.