How to avoid these 4 winter injuries, and how physical therapy can help

Physical Therapy and Rehab
Man doing physical therapy exercises for his shoulder.

As winter approaches, you may be excited for holiday festivities, time with loved ones and snuggling up next to the fireplace with a mug of hot cocoa.

What you may not be thrilled about is the possibility of winter injuries.

Whether it’s the snow, ice or cold temperatures, winter comes with weather that can create additional hazards, and as a result, injuries.

"While preventing injuries is the goal, you may still experience one this winter," says Drew A. Kopicki, DO, a family medicine provider at Main Line Health. "Fortunately, if you do sustain an injury, physical therapy can help you regain mobility, strength and endurance to recover as efficiently as possible."

Here are four common winter injuries and how to avoid them.

1. Slips and falls

The ice and snow might create a beautiful winter wonderland, but it can also be the cause of many injuries. This is especially true among older people, as over one out of four older people falls every year.

Falls can cause a number of injuries and concerns, including:

  • Broken bones, such as your arm, wrist, hip or ankle
  • Head injuries
  • A fear of falling again, leading to more inactivity

Preventing slips and falls in the winter starts with staying vigilant and aware of your surroundings. Other ways to prevent falls include:

  • Using kitty litter or salt on slippery surfaces
  • Wearing shoes with rubber soles when outside
  • Taking smaller steps and walking at a slower pace
  • Winterizing any adaptive equipment, such as an ice grip cane tip

Main Line Health’s fall prevention programs can also provide you with useful tips for a fall-free winter.

2. Back pain from shoveling snow

The first snow of the year may be exciting, but if you have a driveway or sidewalk to shovel, it’s also a bit of a burden. What’s more, this added responsibility can be dangerous.

Shoveling snow, especially if done incorrectly, can cause back pain. In order to prevent injury:

  • Warm up before getting started. Just 10 minutes of squats, arm circles, hamstring stretches and neck stretches can help avoid soreness and injury.
  • Take your time. If it’s a big shoveling job, do a little bit at once and come back. It’s also helpful to try to shovel as soon as you can. The longer snow sits, the heavier it gets.
  • When possible, push instead of lifting the snow.
  • Lift properly. Bend your knees, keep your head forward and breathe out as you lift.

3. Driving collisions

With winter weather comes winter driving. Every year, roughly a quarter of weather-related car accidents occur on icy, snowy or slushy pavement. Depending on the severity, these collisions can lead to serious injuries and even death.

"Driving collisions can cause all kinds of injuries, including those of the head, neck, back and soft tissues (such as torn ligaments and tendons)," says Dr. Kopicki.

Driving safety is key during any month, but this is especially important in the winter. Keep these safety tips in mind as you drive in any winter weather:

  • Use winter tires, if possible.
  • Don’t use cruise control in wintry conditions.
  • Increase the distance between you and the car in front of you to 10 seconds.
  • Accelerate and decelerate carefully and slowly.
  • If you do slide, steer in the direction of the skid. That way, you will stay in your lane more easily.

4. Winter sports injuries

"Winter sports are a great way to stay active and get outdoors in the colder months. However, activities like skiing, snowboarding, ice skating and sledding can be tough on the body and may lead to injuries like strains, sprains, dislocations and fractures," says Dr. Kopicki.

Preventing winter sports injuries requires some preparation, including:

  • Warming up before playing
  • Wearing protective gear, such as helmets, goggles and gloves
  • Taking a lesson (or multiple lessons) from a qualified instructor
  • Making sure your equipment is working as it should
  • Staying in shape year round
  • Avoiding outdoor winter sports during extreme weather

How physical therapy can help you with winter injuries

You can do everything in your power to avoid winter injuries, but they still can happen. Fortunately, you don’t have to figure out the healing process alone. If you do experience an injury, your primary care doctor may recommend physical therapy to help with your recovery.

"Physical therapy starts by assessing your injury, including your capabilities and goals. Whether your treatment is for your back, neck, knees or something else, specialized training equipment combined with expert knowledge can jumpstart your recovery," says Dr. Kopicki. "What’s more, by following an easy-to-use home exercise program, you can maintain your health long term."

This winter, take steps to keep your body safe and healthy. But if you need it, physical therapy can help you navigate healing so you can get back to your winter festivities.

Next steps:

Make an appointment with Drew A. Kopicki, DO
Learn more about rehabilitation care at Main Line Health
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