Move Smart This Winter: Tips for Ice, Snow, and Shoveling Safety

Every winter, falls on icy sidewalks lead to fractures, back injuries, and long recoveries—many of which are preventable. The good news? A few simple changes to how you walk, dress, and shovel can make all the difference.

Winter has officially arrived, and with it comes snow, ice, and lots of layers of clothing. While the season can be beautiful, it can also be tough on your body. Slippery sidewalks, uneven snow piles, and hours of shoveling can put stress on your joints and muscles if you’re not careful.

The good news? With a little preparation and some smart movement strategies, you can stay active, safe, and pain-free all winter long. Here are some physiotherapist-approved tips to help you move confidently through the cold months.

Note: Please consult your PT or care provider before trying new movements

1. Stay Flexible and Warm (Even Indoors)

Before heading out, give your body time to wake up and warm up. Cold muscles are like cold elastic, more likely to snap.

A simple warm-up routine (2–3 minutes):

• March on the spot
• Do gentle arm circles
• Swing your legs forward and back while holding a chair
• Rotate your ankles
  

These small movements get blood flowing and help reduce stiffness, especially in your hips, knees, and lower back.

2. Walk Like a Penguin (Seriously!)

Icy sidewalks require a different walking technique. The goal is to keep your centre of gravity directly over your feet.

Try this:

• Take small, slow steps
• Keep your knees slightly bent
• Keep your arms out of your pockets for balance
• Distribute your weight evenly on each foot
  

It may feel silly, but it can prevent slips. A slip-and-fall injury can take months to recover from.

3. Footwear Matters More Than You Think

Your regular running shoes may not cut it on icy days.Instead, look for:

• Deep tread for grip
• Rubber soles with good traction
• Waterproof material to keep your feet warm and dry
  

Add-on ice cleats or traction spikes can also make a big difference if you walk frequently in icy areas.

4. Take Care When Getting In and Out of the Car

This is one of the most overlooked slip-and-fall situations.

Here’s a safer approach:

• Hold the door frame or seat for support
• Plant your feet firmly before shifting your weight
• Avoid twisting your spine and turn your whole body instead
  

A simple reminder: your core muscles help with stability, so engage them lightly when stepping in or out.

5. Shoveling Snow? Use a “Smart Shovel” Strategy

Shoveling is basically a winter workout, and if done incorrectly, it can strain your back, shoulders, and heart.

Here’s how to shovel smarter:

Use the right shovel:

• Lightweight plastic instead of heavy metal
• A curved handle to reduce bending
  

Push, don’t lift:

Whenever possible, push the snow forward instead of scooping and tossing.

If you must lift:

• Keep the shovel close to your body
• Bend at your knees, not your back
• Avoid twisting while lifting. Turn your feet to face the direction you want to dump the snow
  

And remember: pace yourself. Take short breaks every 10–15 minutes and sip water to stay hydrated.

6. Protect Your Back While Salting or Clearing Ice

Even simple tasks like spreading salt can irritate your lower back if you bend repeatedly.

Try this instead:

• Keep your back upright
• Walk forward and lightly swing your arm like you’re tossing birdseed
• Move in small sections instead of stretching far forward
  

Your spine will thank you later!

7. Keep Your Body Strong Through the Season

Winter tends to slow people down, but your joints and muscles still need regular movement.

Here are three quick PT-approved exercises you can do at home:

• Mini squats: Strengthens your legs and improves balance.
• Wall push-ups: Great for your upper body without straining your wrists.
• Heel-to-toe walks: Helps with coordination and ankle stability.

Just 5–7 minutes a day can make a big difference.

8. Listen to Your Body

If something feels “off,” don’t push through it. Winter injuries often start as mild aches from slips, shoveling, or tight muscles, and they can worsen quickly.

Seek help if you notice:

• Sharp back pain
• Leg or arm numbness
• Persistent joint swelling
• Difficulty walking after a slip
  

Early treatment prevents small issues from becoming long-term problems.

Stay Safe, Stay Active, and Enjoy Winter to the Fullest

Winter doesn’t have to be a season of soreness or injury. With a few smart habits, you can stay mobile, strong, and confident, even when the sidewalks are less than friendly. 

As we wrap up the year, it’s also a great time to check in on any remaining insurance benefits you may still have. If you’ve been putting off an assessment, dealing with a nagging ache, or thinking about starting treatment, using those benefits before they expire just makes good sense. 

We’re here to help you stay at your best all season long.

Stay warm, stay safe, and move smart!