Five Simple Strategies for Staying Safe All Winter Long

• 1. Watch Your Step on Ice and Snow

  The most common winter injury is a fall caused by slick surfaces. Even a thin layer of ice can cause serious injuries like wrist fractures, hip fractures, or back pain.

  Tips From the Team

  • Choose shoes or boots with good traction. Rubber soles with deep treads are most effective.
  • Take smaller steps and keep your center of gravity over your feet.
  • Use handrails on stairs or ramps whenever available.
  • Keep driveways and walkways clear of snow and ice, and apply sand or salt for better grip.
  • Carry less weight in your hands so you can balance or catch yourself if you do slip.

   

• 2. Warm Up Before Heading Outdoors

  Cold muscles are tight muscles, and that stiffness makes you more likely to strain or pull something. This is especially true when you’re engaging in vigorous activity, like shoveling snow or going for a run.

  Taking the time for a proper warm-up improves blood flow to the muscles, which helps you move more comfortably and safely.

  Tips for An Effective Warmup

  • Spend 5 to 10 minutes doing light movement, such as marching in place.
  • Focus on your major muscle groups, especially your back, legs, and shoulders.
  • Dress in layers so your body stays warm but doesn’t overheat once you start moving.

   

• 3. Take Care When Shoveling Snow

  Snow shoveling is inevitable this time of year. It’s also a significant source of injuries, as this full-body workout can strain your back, shoulders, and heart if done incorrectly.

  Try These Safer Shoveling Strategies

  • Use a lightweight shovel with an ergonomic handle to reduce bending.
  • Push the snow instead of lifting it whenever possible.
  • When lifting is necessary, bend at the knees and keep your back straight.
  • Take frequent breaks and stay hydrated.
  • Stop immediately if you feel short of breath, dizzy, or have chest pain.

   

• 4. Make Sure to Stay Active

  It’s easy to become less active during the colder months, but inactivity can lead to stiffness, weakness, and balance problems. Don’t want to brave the cold to get a workout in? You don’t need a gym to stay strong and mobile.

  At-Home Exercise Options We Love

  • Try an online dance or aerobic workout.
  • Use resistance bands or light weights for strength training.
  • Follow along with online yoga or Pilates routines.

• 5. Listen to Your Body

  Aches and pains during winter aren’t something to tough out until spring.  Stiff joints, sore backs, or tight muscles can worsen if ignored. When you work with the Rebound Physical Therapy team to address these minor concerns early, you can stay active throughout the season.

  How Our Team Can Help

  • Reduce inflammation and stiffness through manual therapy and targeted exercise.
  • Improve mobility with gentle stretching and movement retraining.
  • Use treatments such as heat therapy, dry needling, cupping, or laser therapy to enhance recovery.
  • Teach proper posture and body mechanics to prevent repeat injuries.

   

Try these Balance Exercises This Winter

• 1. Sit-to-Stand

  Start by sitting in a sturdy chair with no wheels. Stand up using your legs instead of your arms. Sit back down slowly. Repeat 10–15 times and focus on control, not speed.

  This builds strength in your thighs and glutes, improving both balance and everyday mobility.

• 2. Heel-to-Toe Walk

  Walk across the room by placing the heel of one foot directly in front of the toes of your other foot, as if walking on a straight line. Take 10–15 slow, controlled steps. Keep your eyes forward and use a counter or wall for support if needed.

  This exercise improves coordination and trains your body to react faster to uneven surfaces.

• 3. Single-Leg Stand

  Hold onto a sturdy chair or counter. Lift one foot and balance on the other for up to 30 seconds. Switch legs and repeat. To make it harder (and if it’s safe for you to do so), try letting go briefly or closing your eyes for a moment.

  This strengthens the small stabilizing muscles around your hips, knees, and ankles.

• Bundle Up First

  Cold weather tightens muscles and increases the risk of strains. Layer up and keep your core warm before heading outside or into chilly garages and attics.

• Warm Up Before You Lift

  Spend 2–5 minutes getting your body ready. Try light mobility exercises—shoulder rolls, trunk rotations, marching in place, or easy squats—to prepare your arms, back, and legs for the work ahead.

• Lift With Good Technique

  To protect your back and avoid injury:

  • • Keep your spine in a comfortable, neutral position

  • • Bend at your hips and knees instead of your back

  • • Hold heavy items close to your body

  • • Pivot with your feet instead of twisting

  • • Take breaks, especially when shoveling heavy, wet snow

  A few extra seconds of good form can save you days—or weeks—of pain.