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Five Ways To Prevent Winter Injuries Shared by Top Physiotherapists

Winters in Canada are freezing cold. There’s more to the winters than a visit to Niagara Falls and indulging in ice fishing. There are high chances of getting injured during these months. You may have hurt your back while shovelling. An ice sidewalk may have caused you to fall and get injured. No wonder physiotherapists are the busiest in the winter. 

You can’t stay indoors curled on the bed throughout these magical winter months. Can you? But you can take the right steps to prevent winter injuries in the first place. 

How to Prevent Winter Injuries? 

It is possible to spend winters pain-free. Stay conscious about your body. Consult with a physiotherapist the moment you notice something is off. Here are five effective measures to prevent winter injuries. 

  1. Stay warm

The freezing weather is a bane to your joints. It is one of the most difficult months for some people with conditions such as arthritis. During winter, your muscles start losing heat and constrict. Hence, you experience stiff joints, tight muscles and pinched nerves. 

The solution is to stay warm. Keep the joints warm to prevent pain and injuries. A warm environment also improves blood flow to your muscles. 

  1. Do snow shovelling properly 

Snow shovelling is one of the most common winter chores. Most winter injuries occur due to incorrect snow shovelling. What you need to do is warm up properly before the activity.  

Tips to follow while shovelling: 

  • Keep the piles of snow manageable. It shouldn’t cross your hip level. 
  • Keep the loads on the shovel close to your body. 
  • Take your trips across the sidewalk or driveway. 
  • Take smaller loads. 

Do not forget to warm up before shovelling. Physiotherapists recommend dynamic stretches, which strengthen the major muscle groups.        

  1. Improve your balance 

Most of your outdoor activities would involve ice and snow during the winters in Canada. Hence people tend to lose their balance while pushing or skiing through a blanket of snow. 

You can try out balancing exercises to improve your balance in the winter. One-legged squats, for instance, can help you with your balancing skills. 

  1. Prevent slips and falls

It is normal to slip and fall on the ice during the winter. You can hurt your back, sprain your ankle and whatnot! Thus, it is crucial to take the right measures and prevent slips and falls.     

Here are some muscle-strengthening exercises you can try: 

  • A light cardio session can help you stay active. 
  • Hamstring and calves-focused exercises can prevent strains and tightness in these muscles. 

Winter boots can keep you warm and balanced while you walk in the snow. Be careful in every step. Test the surface first to see if it’s slippery. 

  1. Be careful while skating 

 Skating is fun if you do it responsibly. You can prevent skating risks with some effective measures. 

The measures are: 

  • You can try skating at off-peak times. 
  • Wear the right apparel, such as helmets, knee guards, etc. 

Final Thoughts, 

You want to make the most of these magical winter months. Don’t you? You can do so if you are careful enough. Follow the above-mentioned measures and consult with your physiotherapist consistently. 

Looking for a Physiotherapist to Treat Winter Injuries?

 At Legend Physiotherapy, we have several years of experience treating winter injuries. We cater to each patient individually. Our team assesses the injuries thoroughly. We apply appropriate, effective and advanced physiotherapy treatments to help you get back to an active lifestyle painlessly.