SLIPS, TRIPS AND FALLS: A STEP IN THE RIGHT DIRECTION

Transcripción

1 RESBALONES, TROPIEZOS Y CAÍDAS: UN PASO EN LA DIRECCIÓN CORRECTA Consejos de primeros auxilios Si encuentra o ve a una víctima que se ha resbalado, tropezado o caído: Llame al 911 por fracturas importantes o dislocaciones. No mueva a la víctima. Permítale apoyar el área lesionada, pero no moverla. Coloque una bolsa plástica con hielo y agua en el área lesionada. Coloque un protector, como un paño, entre la bolsa plástica y la piel. Aplique frío durante 20 minutos y luego quítelo durante 30 minutos. Repita el proceso hasta que llegue la asistencia de emergencia. Envuelva una lesión de brazo o pierna con una venda elástica. La venda puede colocarse sobre la bolsa de hielo y agua. Eleve la parte del cuerpo lesionada si no genera dolor. Certifíquese con NSC NSC ofrece capacitación de RCP y DEA en cursos presenciales y por Internet. Busque un centro de capacitación en su área o visite una demostración de NSC por Internet en /onlinetraining. Controle su comportamiento Las superficies de tránsito pueden ser impredecibles. Ya sea que se trate de un cambio de elevación o de condiciones climáticas inclementes, siempre sea proactivo para evitar resbalones, tropiezos y caídas: Utilice el calzado adecuado para la tarea que está realizando Cuando salga de un vehículo, cree puntos de contacto sosteniéndose de la puerta, el techo o la manija auxiliar En climas inclementes, limpie bien los zapatos en alfombras cuando ingrese a edificios para evitar dejar rastros de agua, nieve y sal Evite caminar distraído y esté atento a cambios en la superficie (es decir, de baldosa a alfombra o bloques en la acera más elevados) Seis de cada diez caídas suceden en el hogar; agregar barandillas, mantener la casa ordenada y limpiar derrames permitirá minimizar el riesgo Siga reglas de seguridad básicas cuando utilice escaleras: controle el estado antes de usarla y mantenga el contacto con 3 puntos en la escalera en todo momento Consejo de la Cruz Verde Yoga y Pilates son dos métodos populares de ejercicio que incorporan estos ejercicios principales. Busque una clase en su área! Un eje resistente: Recuperación del equilibrio Si bien algunos riesgos están fuera de nuestro control, hay muchos pasos sencillos que puede seguir para evitar lesiones. En el centro del cuerpo, los músculos centrales son el eje de todo lo que hace la parte superior e inferior del cuerpo. La debilidad de estos músculos puede generar inestabilidad, dolor y, en última instancia, una mayor probabilidad de resbalones, tropiezos y caídas. Practicar estos ejercicios puede ayudarlo a fortalecer su eje, disminuir las chances de caídas por debilidad y restaurar el equilibrio del cuerpo: Plancha isométrica sobre antebrazo: Ubíquese boca abajo con los codos debajo de los hombros. Eleve el cuerpo hasta que los dedos del pie y los antebrazos sean los puntos de contacto con el piso, y hasta que su espalda esté recta. Mantenga esta posición durante 30 segundos por vez; repita cinco veces. Puente: Posición de inicio: Ubíquese boca arriba con los pies separados al ancho de cadera sobre una colchoneta o una superficie plana. Mientras inhala, haga fuerza con los talones y antebrazos, y eleve la pelvis del piso. Con una respiración constante, mantenga durante 30 segundos. Repita hasta tres veces. Plancha lateral: Ubíquese en la misma posición de la plancha isométrica sobre antebrazo. Colóquese sobre el antebrazo derecho y extiéndase con el brazo opuesto en el aire. Asegúrese de mantener la cadera elevada. Mantenga durante 30 segundos y repita del otro lado.

2 SLIPS, TRIPS AND FALLS: A STEP IN THE RIGHT DIRECTION First Aid Tips If you find or witness a victim who has slipped, tripped or fallen: Call 911 for large bone fractures or any dislocation. Do not move the victim. Allow him to support the injured area but not to move it. Put a plastic bag containing ice and water on the injured area. Put a barrier such as a cloth between the plastic bag and the skin. Apply the cold for 20 minutes and then remove it for 30 minutes. Repeat the process until emergency assistance arrives. Wrap an arm or leg injury in an elastic bandage. The bandage can be placed over the ice-water bag. Elevate the injured body part if it does not cause pain. Get certified through NSC NSC provides CPR & AED training through both classroom and online courses. Find a training location near you, or view a demonstration of NSC online training at /onlinetraining. Mind Your P s and Q s Walking surfaces can be unpredictable. Whether it s a change in elevation or brutal weather, always be proactive in preventing slips, trips and falls: Wear appropriate shoes for the task at hand When getting out of a vehicle, create points of contact by holding onto the door, roof or assist handle In inclement weather, wipe shoes well on rugs when entering buildings to prevent tracking in water, snow and salt Avoid distracted walking and remain alert for any surface changes (i.e. tile to carpet or heightened sidewalk blocks) Six out of 10 falls happen at home adding handrails, maintaining good housekeeping and cleaning spills will help minimize risk Follow basic safety rules when using ladders: check its condition before use and maintain 3 points contact on the ladder at all times Yoga and pilates are two popular methods of exercise that incorporate these core exercises. Find a class near you! A Strong Core: Restoring your Balance Even though some risks are beyond our control, there are many simple steps you can take to prevent injury. Located in the center of your body, the core muscles are a linchpin in everything the top and bottom of your body does. When these muscles are weak, it can lead to instability, pain and, ultimately, a higher chance of slips, trips and falls. Doing these exercises can help strengthen your core, lower your chances of debilitating falls and restore balance back into your body: Forearm Plank: Start by lying on your stomach with your elbows underneath your shoulders. Lift your body up so that your toes and forearms are your points of contact with the floor, and that your back is flat. Hold this position for 30 seconds at a time; repeat five times. Bridge: Start position: Lie on your back with your feet hip-width apart on a mat or a flat, level surface. As you inhale, press down with your heels and forearms and raise your pelvis off the floor. Keeping a steady breath, hold for 30 seconds. Repeat up to three times. Side Plank: Get into the same position as your forearm plank. Roll onto your right forearm and extend yourself up with the opposite arm in the air. Be sure to keep your hip off the ground. Hold for 30 seconds and repeat on the other side.

3 QUIZ CORNER Slips, Trips and Falls 1. When your muscles are weak, it can lead to instability, pain and a higher chance of slips, trips and falls. a. Back b. Hamstring c. Core d. Calf 2. True or False: Elevating the injured body part is a crucial step in first aid following a slip, trip or fall. 3. When using a ladder you should always: a. Maintain three points of contact b. Check the condition of the ladder c. Grab onto the steps while climbing d. A and B 4. True or False: Yoga and Pilates incorporate many core-strengthening exercises. 5. Adding, maintaining good housekeeping and cleaning spills will help minimize fall risks at home. a. Handrails b. Furniture c. Extension cords ANSWER KEY C 2. True 3. D 4. True 5. A

4 Fall-Proofing Your Home Your home may be filled with fall hazards, so take a look around every room. There are easy preventative measures you can take to prevent falls and eliminate hazards. Bedroom Place a lamp and telephone close to your bed where they are easy to reach. Sleep on a bed that is easy to get in and out of. Arrange clothes in your closet so they are easy to reach. Put in a night-light so you can see where you re walking after dark. Living areas Arrange furniture so you have clear pathways. Remove area or throw rugs or use non-slip backing tape so the rugs will not slip. Keep electrical and telephone cords out of walkways. Do not sit on a chair or sofa that is too low and makes it difficult for you to stand up. Install light switches at the entrances to rooms so you do not have to walk into a dark room to turn on a light. Remove papers, boxes, books, clothes, shoes and all clutter from pathways.

5 In 2009, 16,900 individuals died due to fall-related injuries in their homes. Bathroom Place a slip-resistant rug adjacent to the bathtub for safe exit and entry. Use a non-slip rubber mat or non-skid adhesive textured strips on the floor of your tub or shower. Install grab bars for support inside the tub and next to the toilet. Replace glass shower enclosures with nonshattering material. Kitchen Never stand on chairs or boxes to reach upper cabinets or shelves. If you must use a step stool, use one with a bar to hold on to. Store food, dishes and cooking equipment within easy reach. Move items on high shelves to cabinets, lower shelves or countertops. Immediately clean up any liquids or food spilled on the floor. Stairs and steps Always keep all objects off stairs. Fix any loose, uneven or broken steps. Provide enough light to see each stair and the top and bottom landings. Make sure all carpeting is firmly attached to every step or remove the carpet and attach non-slip rubber treads. Make sure handrails are on both sides of the stairs and fix them if they become loose.