A Physiotherapist’s Guide To Preventing Injuries This Winter

The leaves on the trees are gone, and the air is getting much cooler. That’s right, winter is well on its way, and there’s only so much fun and excitement we can muster at seeing the first snowflakes hit the pavement. 

Next thing we know, we’re out in the cold doing our best to shovel the fresh snow and salting our driveway to avoid some nasty falls. That is the reality of winter, and we do our utmost to prevent severe injuries yearly.

If you are not at all accustomed to the tribulations a winter climate can bring to your life, then read this helpful guide on winter injury prevention. Following these tips can save you a trip to your local hospital.

Tip 1: Stay warm

Did you know that maintaining a warm body temperature throughout the colder months helps prevent injuries? It’s so helpful to invest in a good winter coat to dress warmly in subzero temperatures and to avoid frostbite. Therefore, put on your thickest coat, wear layers if necessary, and do everything possible to keep your body warm.

Your body starts to tighten as it loses heat as the temperature dips below freezing. Your muscles and joints will begin to feel more strained due to the reduced blood supply. Maintaining a warm body temperature can keep your muscles flexible and prevent injuries like sprains and pinched nerves.

Tip 2: Proper shovelling techniques 

While snow is fun to play in and creates the perfect landscape for fun winter sports like skiing and snowboarding, it can become problematic if it blocks your driveway or front entrance. The rush to remove fresh snow is a familiar feeling for many of us. 

We all know from experience that fresh snow is the easiest to shovel due to its powdery lightness. Waiting too long to shovel can become quite a nuisance as it has enough time to harden and become heavy.

Over the years, we have had access to shovelling companies that will graciously remove all snow from your driveway within seconds with their massive snowblowing trucks. You can also invest in your own snowblowing machine, which will lessen the time it takes to shovel by several minutes, and you get to save your back from potential discomforts or injuries. 

Of course, if you are on a tight budget or prefer to shovel by hand, that option is always available. Ensure you employ a proper and safe shovelling technique to spare yourself from a severe injury.

To take the weight off your back and prevent back injury, lift using your legs. Be sure to turn your complete body when dropping snow from your shovel. This will stop you from rotating your body too sharply and straining a back muscle.

Tip 3: Best practices to prevent slip and falls

It’s safe to say that we’ve all slipped and fallen on the ice at least once. The pain could last a long time if you face a nasty fall. The best advice on how to prevent injuries of this kind is to look to the animal kingdom and master walking like a penguin. In other words, step with your toes, followed by your heels. 

Having your arms spread out can also help maintain your balance. Give it a try with snow cleats, and you’ll be more secure on ice. You can also spread ice on your driveway and front entrance to ensure maximum grip and safety. 

Regain your mobility with us!

There’s no need to suffer pain when you can get expert help. At Delta Physiotherapy and Rehab, we can help you fully recover from any injuries you sustained. Call us at (905) 822-9898 or fill out our online contact form to get more information on our physiotherapy services.