Preventing and Managing Winter Injuries: Practical Advice

Why Injuries Are More Common in Winter

Cold weather can cause muscles and joints to feel tighter and less flexible, making them more vulnerable to strains. Reduced daylight and slippery surfaces increase the risk of slips and falls, while activities such as snow shovelling can place sudden and unfamiliar loads on the back, shoulders, and knees.

Even minor incidents, such as a small slip or an awkward twist, can lead to ongoing discomfort if not addressed early.

Practical Ways to Prevent Winter Injuries

Staying injury-free during winter often comes down to preparation and awareness.

Keep moving regularly
Gentle, consistent movement helps maintain joint mobility and muscle strength. Short walks, stretching, or light strengthening exercises can reduce stiffness and improve balance.

Warm up before daily tasks
Cold muscles are more prone to injury. A few minutes of gentle movement before activities like walking outdoors or clearing snow can help prepare the body.

Focus on balance and strength
Good balance and leg strength are key to staying steady on icy surfaces. Exercises that improve stability can significantly reduce fall risk.

Use proper footwear and take your time
Supportive shoes with good grip and slowing down on slippery surfaces can help prevent sudden slips.

Managing Winter Aches and Injuries Early

Winter discomfort is often brushed off as ‘normal for this time of year,’ but persistent pain should not be ignored. Early management can prevent a minor issue from becoming a long-term problem.

Targeted treatment can help:

• Reduce pain and stiffness
• Restore normal movement
• Improve strength and confidence with daily activities
• Prevent recurrence of the same injury

Hands-on treatment, guided exercise, and movement advice are commonly used to support recovery and improve function.

When to Consider Seeing a Physiotherapist

It may be time to seek professional support if:

• Pain or stiffness lasts longer than a few days
• A slip or fall has affected confidence with walking
• Back, shoulder, or knee pain develops after snow shovelling
• Balance feels less steady than usual
• Everyday activities become uncomfortable or difficult

Early assessment allows the underlying cause of symptoms to be addressed before they worsen.

Staying Active and Confident Through Winter

Winter does not have to mean avoiding movement or living with discomfort. With the right approach, it is possible to stay active, mobile, and confident throughout the colder months. Paying attention to early warning signs, keeping the body moving, and seeking guidance when needed can all contribute to a safer and more comfortable winter season.

If you’re looking for support, consider booking in for physiotherapy, sports massage, or counselling, or joining a movement class such as Pilates, yoga or strength training. Taking that first step could be the start of meaningful, long-term improvement..
Book a free 15-minute intro call today.

Call us on: 0161 676 0341
Email: info@wellbeing-rehab.co.uk
Or drop us a message to book your first session or find out more.