Recovering from a musculoskeletal injury can pose challenges any time of year – but cold weather can make the process even harder. Weather-related stiff joints, fewer chances for outdoor activity, and plummeting temperatures can all worsen pain and hold you back from an effective recovery routine. If you’re healing too slowly from a fall or winter injury or otherwise have a musculoskeletal condition that is bothersome during these seasons, consulting a physical therapist can be invaluable.
At JAG Physical Therapy, New Jersey, New York, and Pennsylvania’s major PT source, we have years of experience treating the physical conditions that arise during the harsh winter months in our local area. With over 160 locations, wherever in the region you are, one of our clinics is nearby and ready to help you get your strength and mobility back and reduce pain. Book an appointment now to get started or see more below on physical rehabilitation in the cold weather months.
Why Does Cold Weather Slow Down Injury Recovery?
The body’s systems all act in complex ways to maintain homeostasis, or normal, baseline functioning. When exposed to cold temperatures, the nervous system sends signals to other systems to make sure that the vital organs stay warm enough to work properly. This means that the circulatory system will pump less blood to the extremities and skeletal muscles. You can see and feel this on cold days with no gloves on, as your fingers become paler, stiff, and somewhat numb because of lower circulation. And since blood contains the nutrients muscles and connective tissue needed to repair themselves, the colder you are, the longer it will take to come back from a strain or sprain.
Beyond this, winter weather itself provides its own risks. Of course, icy ground increases the risk of slips and falls. Frostbite and more severe on-field injuries than usual, are hazards of winter sports. Even something as common in winter as falling ice from a building or tree could cause an injury. Given the slowness of recovery in winter and the general, subjective feeling many people have that musculoskeletal pain is worse in the cold, taking proactive steps such as injury prevention is key.
What Winter-Related Injuries Benefit Most from Physical Therapy?
As noted above, there are many ways in which cold weather makes injuries more likely and more painful. Slipping on icy pavement or slush-covered steps – a familiar occurrence in Northeastern winters – can lead to worse consequences than just embarrassment and bruises. Depending on how far and fast you fall and how you land, you may sprain or strain soft tissue or even fracture bone. For example, the Colles’ fracture is a break in the radius (one of the two forearm bones) that’s usually caused by falling with the arm outstretched.
If you have existing joint pain from arthritis or an older injury, prolonged exposure to cold can cause or worsen a flare-up of this issue. In particular, since rheumatoid arthritis and psoriatic arthritis cause pain that increases with inactivity, and getting physically active is more difficult in winter, these two conditions can be at their worst in winter. Shoveling snow for long periods or with improper body mechanics can be harsh on the back and neck, and for people with cardiovascular conditions, could even pose a heart attack danger. Winter athletes face the possibility of a diverse range of painful injuries that require return-to-sport rehabilitation, from groin strains for skiers to twisted ankles for skaters and collision injuries for hockey players.
Physical therapists commonly see injuries like these, and with PT treatment, you can get back to normal much faster no matter the weather. Manual therapy, advice on injury prevention, warm-water aquatic therapy, and many more modalities can be used as part of cold weather PT. Sportspeople, older adults, and individuals from all walks of life may be at greater risk of getting hurt during winter, but the right physical therapy treatment can help you retain your musculoskeletal health year-round.
What Tips Can Help Me Stay Active and Prevent Setbacks in Winter?
The most important hint for winter injury recovery is that you shouldn’t “tough out” pain, especially during this season. Waiting for pain to go away on its own will not only keep you from your normal routine for longer, it can also lead to prolonged complications developing that could have been prevented with physical therapy care. Furthermore, the lower the temperature is, the more you should be conscious of your body heat. Get as warm as possible indoors before going outside, making sure you’re in fresh, dry clothing and even exercising to increase blood flow if possible. If you’ve been given an at-home exercise routine by your physical therapist, stay consistent with it. Do the recommended number of sets and repetitions daily, and not necessarily all at once – exercising at least in the morning and evening is best.
Dress in appropriate layers – each layer can be lightweight to allow you to move better, but together they will prevent heat loss so your body keeps its temperature homeostasis. Supportive footwear with traction is your best defense against falling, and snow boots should be properly fitted and not too stiff. Finally, in any type of winter physical activity, don’t push yourself too hard – know your body’s limits whether it’s a spirited game of pickup hockey or just clearing the snow for your driveway.
JAG Physical Therapy Helps You Heal All Year Long
The team at JAG PT provides our patients with physical therapy care that offers immediate relief of cold-weather musculoskeletal pain while also emphasizing year-round orthopedic health. Our experienced and compassionate therapists will always work with you to develop the best custom treatment plan for your lifestyle and other needs. Besides top-quality general PT, each of our clinics also has a unique array of physical therapy specializations and advanced technologies, such as the AlterG Anti-Gravity Treadmill. Schedule an appointment today and start relieving your winter muscle and joint pain and return to work, play, and life faster.