Winter in Canada brings picturesque landscapes, snow-covered streets, and the festive cheer of the holiday season. However, it also brings the risk of a variety of injuries due to cold temperatures, icy surfaces, and more time spent in outdoor activities like skiing, skating, and shoveling snow.
As the season takes a toll on our bodies, physiotherapy can be a valuable resource to treat common winter injuries and keep you moving comfortably. This blog outlines the most common winter injuries and explains how physiotherapy can help in their treatment and recovery.
1. Slips, Trips, and Falls: Common Winter Hazards
The Risk of Slips on Ice
One of the most common injuries during the winter months in Canada is slipping on ice. With sidewalks, driveways, and streets often covered in ice, it’s easy to lose balance and fall. These falls can result in a variety of injuries, from sprains and strains to fractures and concussions.
How Physiotherapy Helps
If you’ve suffered a fall, physiotherapy can be a crucial part of your recovery. A physiotherapist will assess the injury to determine the extent of the damage and provide a personalized treatment plan. For sprains and strains, physiotherapy may include:
- Manual therapy: Techniques like joint mobilizations and soft tissue massage to reduce pain and improve mobility.
- Strengthening exercises: To rebuild muscle strength and prevent future injuries.
- Balance and proprioception exercises: Targeting stability and coordination to reduce the risk of future falls.
Preventive Measures
Physiotherapists can also provide advice on improving your posture, balance, and coordination to help prevent falls in the future. They may recommend specific exercises and stretches to improve joint mobility and muscle strength, thus reducing the likelihood of slipping in icy conditions.
2. Snow Shoveling Injuries: Overexertion and Strains
The Dangers of Snow Shoveling
Shoveling snow is a common winter chore in Canada, but it can be physically demanding. The repetitive motions, heavy lifting, and cold temperatures make snow shoveling a frequent cause of back pain, shoulder strain, and muscle sprains. Additionally, overexertion can lead to more serious issues like herniated discs or heart-related complications.
How Physiotherapy Helps
Physiotherapy can help address snow shoveling injuries in several ways:
- Postural correction: Physiotherapists will teach you proper techniques to minimize strain while shoveling, such as bending your knees and using your legs for lifting rather than your back.
- Strengthening exercises: Targeting your core and lower back muscles to support heavy lifting and avoid strain.
- Stretching routines: To improve flexibility and prevent muscle tightness and injuries.
- Ice and heat therapy: To reduce swelling and relieve pain after shoveling.
Injury Prevention Tips
Physiotherapists can provide a variety of preventative strategies, such as warming up before shoveling, taking breaks, and using the proper tools (ergonomically designed shovels can help reduce strain). They may also recommend specific stretches before and after the activity to keep your muscles loose.
3. Winter Sports Injuries: Skiing, Skating, and More
Skiing and Snowboarding Injuries
Winter sports like skiing and snowboarding are popular in Canada but carry a risk of injuries. These include knee injuries (such as ACL tears), wrist fractures, and shoulder dislocations, often caused by falls or sudden movements.
How Physiotherapy Helps
For winter sports-related injuries, physiotherapy is often part of a comprehensive recovery plan. Common treatments include:
- Rehabilitation exercises: Focused on improving flexibility, strength, and joint stability, which are crucial for returning to sports.
- Bracing and taping: To support injured areas during recovery and reduce stress on healing tissues.
- Manual therapy: Techniques like massage and joint mobilization to address stiffness and muscle tightness.
- Sport-specific training: To get athletes back to their chosen activity with the right technique and conditioning.
Preventive Measures
To prevent winter sports injuries, physiotherapists emphasize proper conditioning. They help athletes with warm-up routines, strengthening exercises for key muscle groups (e.g., quadriceps, hamstrings, and core), and strategies for improving balance and flexibility.
Ice Skating and Hockey Injuries
Ice skating and hockey injuries are also common during the winter season. Hockey players are particularly prone to shoulder, knee, and ankle injuries due to the high-impact nature of the sport. Physiotherapists can assist in the rehabilitation of these injuries by guiding players through exercises that improve joint range of motion, flexibility, and strength.
4. Cold-Weather Muscle Tension and Stiffness
Muscle Stiffness in Winter
Cold weather can cause muscles and joints to stiffen, leading to discomfort and a higher risk of strains and sprains. Reduced blood circulation during winter months also contributes to this increased muscle tightness.
How Physiotherapy Helps
Physiotherapists can help reduce muscle tension and stiffness with treatments like:
- Heat therapy: To improve blood flow and reduce muscle tightness.
- Massage therapy: To release tight muscles and ease pain.
- Stretching and mobility exercises: To maintain flexibility and joint mobility.
- Dry needling or acupuncture: To target specific trigger points and release tension in muscles.
5. Frostbite and Hypothermia: Protecting Your Body in Extreme Cold
The Risk of Frostbite and Hypothermia
While frostbite and hypothermia are more extreme cold-weather injuries, they are important to consider when spending time outdoors in freezing temperatures. Frostbite occurs when skin and underlying tissues freeze, leading to tissue damage, while hypothermia occurs when the body’s temperature drops too low, impairing organ function.
How Physiotherapy Helps
While physiotherapists do not treat frostbite and hypothermia directly, they can assist in post-recovery rehabilitation. After the acute injury has been treated, licensed physiotherapists can help individuals regain strength, flexibility, and movement in affected areas, as well as educate on proper care to prevent future injuries.
Tips for Staying Injury-Free During the Winters
In addition to physiotherapy, there are several precautions you can take to stay safe and injury-free during the winter months:
- Wear proper footwear: Boots with good tread can reduce the risk of slipping on icy surfaces.
- Dress warmly: Layers, including thermal undergarments and hats, can help maintain body temperature and prevent muscle stiffness.
- Stay active: Regular physical activity improves flexibility, strength, and balance, making you less prone to injury.
- Be mindful of the weather: Avoid outdoor activities when temperatures are extremely cold or when icy conditions are severe.
Need Help With MVP Physiotherapy? Visit Scona Sports & Physiotherapy
If you’ve been in a car accident, MVP physiotherapy can help. Our experienced physiotherapists can create a personalized treatment plan to address your specific needs and get you back to living an active and pain-free life. Contact us today to book an appointment or learn more about our services.
