Winter on the North Shore has its own charm—snow on the mountains, crisp chilly mornings, and that cozy feeling of settling in with a warm drink. But along with all the good things come a few challenges, especially when it comes to keeping our bodies moving comfortably and safely.
Every year around this time, we start seeing a rise in winter-related aches, pains, and injuries in the clinic. So we put together a few practical tips—things we find ourselves reminding patients about again and again—to help you stay active and injury-free all season long.
Watch Your Step (Ice Is Sneaky!)
Even if the ground looks fine, patches of black ice can catch anyone off guard.
A few things that really help:
Shoes or boots with good tread (your ankles will thank you).
Taking smaller, controlled steps when sidewalks look slick.
Keeping a little bag of salt or kitty litter in your car for surprise icy spots.
We’ve seen more sprained wrists and twisted ankles than we can count this time of year—and most of them could be prevented with just a bit more traction and a little less rushing.
Warm Up Before You Shovel or Play
Going from warm indoors to suddenly lifting a heavy shovel is a recipe for a cranky lower back. Even winter sports—skiing, snowboarding, trail walks—are tougher on cold muscles.
Before you head out, try a quick 5-minute warm-up:
March in place
Shoulder rolls
Gentle hip circles
A few squats or lunges
It doesn’t need to be fancy—just enough to get the blood moving.
Shovel With Your Legs, Not Your Back
This one comes up a lot with our patients, especially after a heavy snowfall.
A few quick reminders:
Bend your knees, not your waist.
Keep the shovel close to your body.
Try pushing snow instead of lifting it.
And please, take breaks—your back isn’t a snowplow.
Your spine will appreciate the extra care.
Keep Joints Warm and Moving
If you already deal with stiff joints or arthritis, you might find winter makes things a little more uncomfortable.
What helps:
Staying bundled up—warm gloves and socks go a long way.
Short, gentle stretching sessions throughout the day.
Keeping active, even indoors, with walking, Pilates, or a home routine we can help tailor for you.
Movement doesn’t need to be intense—it just needs to be consistent.
Be Patient on the Roads
Commuting in winter can get stressful fast.
Leaving a couple of extra minutes early, giving cars more space, and clearing all the snow from your windshield (yes—even the roof!) can make a world of difference. Think of it as protecting both your safety and your shoulders from unexpected tension.
Posture Matters—Even in Hibernation Mode
We get it: winter means more couch time, movie nights, and working from home.
But long hours in cushy chairs or curled up under blankets can lead to tight necks, stiff backs, and headaches.
Your future self will be grateful if you:
Sit with support behind your lower back
Keep screens at eye level
Stand up and stretch every 30–45 minutes
A little awareness goes a long way.
Take Care of the Whole You
Good sleep, balanced meals, hydration, and stress management all make your body more resilient. Winter is a great time to slow down, reset, and really listen to what your body needs.
We’re Here When You Need Us
Winter is beautiful—but it definitely asks a bit more of our bodies. If something starts to feel off, whether it’s a nagging back, sore knee, or an injury that seems to appear out of nowhere, the team at North Shore Sports Medicine is here to help.
Stay warm, stay safe, and enjoy the season.
