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Preventing Winter Related Injuries

Written by Damir Kadunic
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When the winter weather arrives, there is no need to stop exercising outdoor; it just needs to be done the right way in order to prevent an injury. Following is a list of steps that will help you get the fresh air you crave and the exercise your body needs; while minimizing the risk of an injury:


  • Snow RunningDress in layers (loose clothing) and either add or remove when your body temperature changes.


  • Wear the proper shoes for the activity.


  • Drink plenty of fluids; water is preferable.


  • Know your surroundings: when you know your surroundings, you know where the sidewalks are uneven, the trails marked for running or walking, hills, closed roads, and construction areas. This will help you to avoid such areas.


  • Warm-Up: a gentle and short stretch is needed to prepare your muscles for the activity that will follow. After the warm-up, follow with some stretching.
  • Do not exercise if you are tired, are in pain, and/or did not have a good night sleep.


  • Take your time in enjoying your favorite activity and do not rush. Rushing through the activity, may lead to more injuries.


  • If you feel like you are falling while performing your activity, do not try to avoid falling. Fall on your side and roll.



Utilzing these tips will help keep you safe from injury, while still enjoying your favorite outdoor activities this winter.  If you do encounter an injury, talk to one of the physical therapist from The Center for Physical Rehabilitation, we can get you back to the exerices that you love.



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