Updated: October 27, 2026

Most people recovering from orthopedic surgery or injury can stay active through a Michigan winter. The question is which activities are worth the risk and which ones can undo weeks of progress in one afternoon.

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. At Rochester Hills Orthopedics and Sports Medicine, we have guided Metro Detroit patients through more than 25 Michigan winters. Here is what to watch for, activity by activity.

Can You Shovel Snow While You’re Recovering from Surgery?

Early in recovery, usually not. Your surgeon should make that call before you pick up a shovel. Shoveling snow is one of the most physically demanding winter chores. It requires repetitive lifting and twisting, which can strain your shoulders and knees.

The injury data is striking. Snow shoveling sends roughly 11,500 people to U.S. emergency departments every year, according to a national study published in the American Journal of Emergency Medicine. Soft tissue injuries make up 55% of those visits, the lower back is the most commonly injured area at 34%, and more than half of all cases came from acute muscular exertion rather than slips or falls. The same study recorded close to 100 deaths a year, most of them cardiac.

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.
  • Push Before You Lift: Move snow to the side rather than lifting it whenever the snow is light enough to push.
  • Warm Up First: Spend a few minutes moving indoors before you go out. Cold muscles and tendons tear more easily than warm ones.
  • Split the Job: Clear snow in several short sessions instead of one long push, especially during heavy snowfall.

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

When to Skip Shoveling Entirely

Hand the job to someone else if you are in the early weeks after shoulder or knee surgery, still in the first phase of a rehab program, recovering from a back injury, or managing a cardiac condition. Hiring help for the season costs far less than a second procedure.

Is It Safe to Walk on Ice While You’re Recovering from Surgery?

Use extra caution, because a fall onto a healing joint is one of the fastest ways to lose months of progress. 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.
  • Shorten Your Stride: Take smaller steps and keep your hands out of your pockets so you can catch yourself if you slip.
  • Assume It’s Ice: Treat any wet-looking pavement in freezing temperatures as black ice, particularly in the morning.

If you live alone and are recovering from a procedure, arranging for someone to salt your walkway before you need it is worth the phone call.

When Can You Return to Winter Sports After an Injury or Surgery?

That depends on your procedure and how far along you are, so get clearance from your surgeon before you book a trip. 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.

The volume of winter sports injuries is significant. AAOS reports that nearly 200,000 people were treated for winter sports injuries in 2018, including 76,000 from skiing, 53,000 from snowboarding, and 48,000 from ice skating. Many of those injuries happen late in the day, when people take one more run while already fatigued.

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.
  • Stop While You’re Ahead: End the day before fatigue sets in rather than after it.

If you are coming back from a ligament injury, our guide to returning to sports after an ACL injury covers the testing milestones that show the knee is ready.

How Can You Stay Active Indoors During Winter?

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.

Letting rehab exercises slide for a few weeks because of weather is one of the more common setbacks we see in January and February. Strength and range of motion are easier to hold onto than to rebuild. If your home program has become painful or difficult, that is a reason to call your physical therapist, not a reason to stop.

Warning Signs You’ve Pushed Too Hard

Pay attention to how your knees and shoulders feel during and after winter activities. Some soreness after activity is normal. These signs are not:

  • Swelling that appears within a few hours and has not settled by morning
  • Pain that feels sharper or sits in a different spot than your usual recovery soreness
  • A joint that catches, feels unstable, or gives way
  • Losing range of motion you had already regained
  • Pain that wakes you up at night

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. Catching a setback in week one is far easier than catching it in week four.

Need Help Navigating Winter Recovery?

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. For more than 25 years, we have handled diagnosis, surgery, physical therapy, and sports medicine under one roof, so your winter questions go to the same team that managed your procedure.

Contact us today or call 248-239-5300 to schedule an appointment and learn how to protect your knees and shoulders this winter.

Stay safe and active this season!