As winter approaches, many thrill-seeking individuals are eager to stay active and enjoy seasonal sports like hitting the slopes or skating on ice. Others just want to get the ice and snow out of their driveways by shoveling consistently. Regardless of activity, injury prevention is an important thing to consider!
Whichever Winter activity you pursue, at Mt. Hope Chiropractic, we encourage everyone to enjoy the season, but we’ve also seen the unfortunate aftermath of these activities on spine and joint health. That’s why it’s important to practice safety in all winter activities to keep your body in shape.
Explore the different exercises in this Winter Activity guide to help you tune in with the best way to prepare prior to activity in the colder months! Flow through all of these exercises together for a complete warm up.
Why Are Injuries More Likely to Occur When It’s Cold Outside?
Colder temperatures affect your body’s functions, creating additional challenges for physical activity. Individuals often have increased pain and discomfort during the cold months. Chilly weather causes your blood vessels to constrict, preserving heat and limiting blood flow to muscles, which can lead to stiffness. Reduced flexibility can lead to mobility challenges and increase the risk of strains or pulled ligaments during sudden movements.
Learn the science of how muscles work!
The cold also slows reaction time, and when you do activities that require balance in slippery conditions while wearing bulky gear, it can increase the risk of misalignment and tension. Regular chiropractic adjustments can help your body perform in these conditions by providing proper alignment checks, enhancing circulation, and improving mobility, keeping you going all season long.
🔥 What’s the Best Way to Warm-Up Before Any Winter Activity for Injury Prevention?
Starting any activity without a warm-up is one of the easiest ways to get injured, as your muscles and joints need time to adapt to the weather. Here are some pre-activity tips to practice:
Start Indoors
Do 5-10 minutes of light indoor movement to warm up your muscles, such as walking, jumping jacks, or squats.
Focus on Dynamic Stretching
Beginning with breathing helps put your body in a more relaxed state (parasympathetic state to be exact!), which can help reduce any tension present and focus the mind.
For lower-hip mobility, start with leg swings and hip circles to loosen joints. Twist your torso and do arm circles to prepare your shoulders and core for any outdoor activities.
Strengthen Core and Lower Body
The core and lower body help maintain balance and absorb impact. Consistent strength training exercises during the season will improve stability and reduce the risk of injury.
Use Proper Equipment
Bird Dog is an excellent way to play around with engaging the core in a way that makes you have to stabilize in a safe yet challenging manner. Perfect practice for when something unpredictable happens during life’s activities. Remember to breathe!
Wearing the right gear for these activities is a major factor in your safety. Skis, snowboards, or skates must be appropriately fitted to your body and skill level. Don’t forget your helmet and wear waterproof attire to keep you safe and warm. For snow shoveling or walking outside, make sure you have a warm hat and gloves.
🧊 What Are Some Common Winter Injuries and How Can I Prevent Them?
Skiing & Snowboarding:
Rochester has some great slopes to choose from, like Bristol Mountain or Swain Ski Resort, with something for every level, whether you “pizza” or “french fry” down the mountain. Sudden twists, uneven terrain, and overexertion can increase the risk of sprains, shoulder separations, and lower back pain. Maintaining good form, with knees bent, will help prevent misalignment. Take breaks when needed and stop before the point of overexertion, as many accidents occur then.
Skiing and Snowboarding require a LOT of core stability. Learning to contract while breathing and moving can help you prepare!
Ice Skating & Hockey:
Checking out the outdoor ice-skating rink at Martin Luther King Jr. Memorial Park is a must-do festive activity, with rentals available for everyone. However, falls, poor posture, and repetitive twisting motions can cause strains, tailbone pain, and whiplash. Keep the core engaged during activities and strengthen the ankles and hips off-ice.
Increasing capacity for rotation helps prepare the body for dynamic actives and promote long-term spine health.
Snow Shoveling
Keeping your driveway clear of snow and ice can help prevent slips that can cause misalignments and acute injuries. Poor lifting technique and twisting can cause low back pain, strains, and muscle tension. Practice lifting through your legs, not your back, and push the snow rather than lifting as much as possible. Take periodic breaks to stretch and rest.
Moving the shoulder joint through its entire range of motion can lubricate the joint and show you where you might need to strengthen.
Winter Walk or Hike
With many options of parks and trails to explore during the winter months, getting outside is one of the best ways to keep your body active. Fresh air and movement can boost your mental health, reduce stiffness, and support spinal alignment. Always dress mindfully of the weather and layer when needed, even with the quick trips outside to let your dog out.
An easy but aligned posture is key to repetitive activities like hiking and walking. Prime your system’s intrinsic stabilizers with this full-body movement.
How Can Chiropractic Care Support Recovery?
Staying active during the winter is beneficial for your health and wellness. Chiropractic care can support your safety and injury prevention to enjoy the colder months. Regular adjustments can improve mobility, enhance balance, speed up recovery, and relieve stress. Staying in tune with your body can balance your mind-body awareness for overall wellness. Winter is a time to enjoy the weather and seasonal activities, not stay inside and wait it out. Whether you are preparing to skate, visit the mountains, or keep your driveway clear, your body’s well-being should be your top priority. Enjoy these tips to stay active, healthy, and pain-free this winter.
🎯 Bonus: Quick Winter Safety Checklist
✅ Stay hydrated as it is difficult to sense dehydration in colder weather
✅ Practice warm-up methods
✅ Layer clothing to keep muscles warm
✅ Have proper equipment and good posture
✅ Visit a chiropractor for check-ins and support
