Don’t wing it: 4 ways to stay safe while you “bird”

Birdwatching is rising in popularity. In fact, millions of Americans take to the woods every year just to catch a glimpse of local species. Besides the simple pleasure of taking in the fresh air or spotting your first red-headed woodpecker, birding is a great way to spend time with friends and family — and stay active. 

“The mental, physical and emotional benefits add up to make it an activity that’s easy for healthcare providers to get behind for patients of all ages. With just a few precautions, birders can enjoy their time with little risk of injury,” says Dr. Todd Slesinger, emergency medicine physician with HCA Florida Healthcare.

Understand common birding injuries

Of course, injuries are always a possibility when you engage in any physical activity, birding included. From overuse injuries caused by repetitive motions to acute injuries that results from falls, it’s a good idea to know which injuries are common for birdwatchers before you venture out.

• Ankle and knee injuries. While birders are unlikely to make rapid movements, tweaks to the knee or ankle can result in orthopedic injuries, like sprains to their anterior cruciate ligaments (ACL), medial collateral ligaments (MCL), posterior cruciate ligaments (PCL) and lateral collateral ligaments (LCL). Bird watchers can also roll or sprain their ankles on uneven ground.
• Back injuries. For birders who are on their feet for long periods of time, back pain can be caused by overextension, herniated disks or muscle strain. But you can avoid back pain or spine conditions by practicing good posture and doing back-strengthening exercises.
• Warbler neck. A token injury of birding, warbler neck is pain in the back of the neck caused by staring upward for long periods of time, often into tree canopies. This overuse injury develops when the muscles on the back of the neck fatigue. Fortunately, birders can avoid warbler neck with proper posture and strength training.

Know how to avoid injury

You can’t avoid all dangers. But you can take measures to avoid getting your feathers in a ruffle. Here are a few ideas.

1. Condition your body

Strengthen your neck and core to prevent warbler neck. Try exercises like dead bugs, rows, chin tucks and, of course, bird dogs. And make sure to stretch. 

2. Keep your distance

Birding is a great way to enjoy viewing birds in their natural environment. That means avoiding direct contact with these animals. Give birds their space to avoid transmission of germs or getting attacked with sharp beaks or claws. 

3. Practice good posture

Prevent neck and back injuries by standing straight and avoiding slumping your shoulders. If your binoculars are pulling at your neck, consider holding them in a harness or around one shoulder. 

4. Wear proper footwear

Prevent ankle and knee injuries with well-fitting shoes that are appropriate for the terrain you’ll be walking on and have enough tread.

Pain is for the birds

Even a stroll in the woods isn’t any fun if you’re experiencing pain. When you need help, the experts at HCA Florida Healthcare are here for you. If you have a question about the symptoms you are experiencing, call our 24/7 Consult-A-Nurse® line at (844) 706-8773 to talk with a licensed nurse.