Winter brings snow-covered landscapes and seasonal activities, but it also comes with challenges for those undergoing physical therapy. Everyday tasks like shoveling snow or participating in winter sports can place added strain on the body, particularly the knees and shoulders. If you’re currently in physical therapy, being mindful of these activities can help prevent setbacks and support your recovery journey.

Shoveling Snow

Shoveling snow is one of the most physically demanding winter chores. It requires repetitive lifting and twisting, which can strain your shoulders and knees. Here’s how to reduce the risk of injury:

Use the Right Tools: Choose an ergonomic snow shovel with a curved handle to minimize bending and reduce the pressure on your lower back and knees.

Lift Smart: Bend your knees and lift with your legs, not your back, to protect your joints. Avoid twisting your torso while lifting snow.

Take Breaks: Shoveling is a workout. Stop frequently to rest, stretch, and hydrate.

If you have a history of shoulder or knee issues, consider using a snowblower or hiring someone to help with snow removal.

Slippery Sidewalks and Icy Paths

Winter weather increases the risk of slips and falls, which can aggravate existing injuries or create new ones. To stay safe:

Wear Appropriate Footwear: Shoes with good traction can help you navigate icy surfaces.

Use Assistive Devices: If you’re recovering from an injury, consider using a cane or walking stick for added stability.

Clear Ice Promptly: Treat icy walkways with salt or sand to prevent accidents.

Winter Sports

Skiing, snowboarding, and ice skating are popular winter pastimes, but they can pose risks to the knees and shoulders. Sudden twists, falls, or overuse can lead to ligament tears or shoulder strains. To stay safe:

Warm Up Properly: Take time to stretch and warm up your muscles before hitting the slopes or rink.

Know Your Limits: Avoid activities that push your body beyond its current capacity.

Wear Proper Gear: Helmets, knee pads, and wrist guards can provide additional protection.

Staying Active Indoors

If outdoor activities feel too risky, there are plenty of ways to stay active indoors while supporting your physical therapy goals:

Home Exercises: Follow the exercise plan provided by your physical therapist to strengthen your knees and shoulders.

Low-Impact Workouts: Consider swimming, cycling, or yoga to stay fit without overloading your joints.

Listen to Your Body

Pay attention to how your knees and shoulders feel during and after winter activities. If you experience pain or discomfort, stop immediately and consult your physical therapist. Adjusting your activity level and technique can make a big difference in maintaining progress.

Need Help Navigating Winter Challenges?

At Rochester Hills Orthopedics, we’re here to guide you through every season of recovery. Our team specializes in helping you adapt to life’s demands while prioritizing your healing. Contact us today to schedule an appointment and learn how to protect your knees and shoulders this winter.

Stay safe and active this season!