Winter can be a beautiful time of year, but it also brings cold weather, ice, and snow—things that can make moving around harder and more dangerous. Many people hurt their legs, knees, ankles, and feet during the winter months. The good news: occupational therapists and physical therapists can help you prevent injuries and recover if they happen.
Common Winter Injuries
Slips and Falls on Ice
Ice is slippery and hard to see. A quick slip can cause:
- Sprained ankles
- Knee injuries
- Bruises or muscle strains
- Broken bones in the leg, foot or wrists
Muscle Strains From Shoveling Snow
Shoveling uses the legs more than people realize. You may strain your:
- Hamstrings
- Calves
- Lower back (which affects how your legs work)
Slippery ground can make these strains even worse.
Frostbite and Cold Exposure
When your feet are too cold for too long, the skin and tissue can get damaged. Frostbite risk increases if:
- Your socks or shoes get wet
- You have poor blood flow
- You stay outside for a long time
Winter Sports Injuries
Winter sports are fun, but they can also be tough on your body. Skiing, snowboarding, sledding, ice skating, and even hockey can lead to all kinds of injuries:
- Sprained Ankles and Twisted Knees
- Muscle Strains
- Stress Injuries From Overuse
- Bone fractures
How Occupational & Physical Therapy Can Help
Build Strength and Balance
PTs help you strengthen the muscles in your legs and core and use stretching, massage, and gentle exercises to help injuries heal faster and feel better. Stronger muscles help you stay steady on slippery surfaces, but sometimes strength isn’t enough. Your therapist can also teach you safe ways to walk on ice or uneven ground, and how to lift and shovel snow without hurting your knees or back.
Managing Stiffness From the Cold
Cold weather can make arthritis or joint stiffness worse—in your wrists, fingers, and lower body. Hand therapists and PTs teach warm-up routines and provide strategies to keep joints flexible during colder months.
Recommend Helpful Tools
Your therapist can suggest the right winter gear, such as:
- Ice grips for your shoes
- Supportive boots
- A proper snow shovel
- Braces for ankles or knees
- Teach simple techniques to avoid falls
Tips to Prevent Winter Injuries
- Wear boots with good traction
- Take small steps on ice
- Keep your walkways salted and clear
- Warm up your muscles before shoveling
- Use a cane or walker with an ice tip if needed
- Stay inside during dangerous weather conditions
When to See a Therapist
Reach out to an occupational or physical therapist if you notice:
- New or lasting pain in your legs or feet
- Difficulty walking or balancing
- Swelling in your ankles, knees, or feet
- Trouble doing everyday tasks because of pain or weakness
