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Common Winter Injuries and How to Avoid Them

By Athlete's Care on January 07, 2026

Physiotherapy in Toronto: Slips, Falls, and Cold-Weather Injuries

Winter in Toronto brings icy sidewalks, heavy snow, and freezing temperatures, all of which significantly increase the risk of injury. Every year, the practitioners at Athlete's Care physiotherapy clinics see a rise in winter-related injuries, including slips and falls, muscle strains, and joint stiffness. Understanding these common winter injuries, and how to prevent them, can help you stay active and pain-free all season long.

Slips and Falls on Ice

Slips and falls are one of the most common reasons people seek physiotherapy in Toronto during the winter months. These accidents can lead to ankle sprains, knee injuries, wrist fractures, hip pain, and lower back injuries.

How to reduce your risk:

  • Wear winter footwear with proper traction

  • Walk slowly and take shorter steps on icy surfaces

  • Use handrails when available

  • Keep walkways clear of ice and snow

Snow Shoveling Injuries

Snow shoveling places high demand on the lower back, shoulders, and core, especially when performed without a warm-up. Many people experience muscle strains, disc injuries, and shoulder pain after shoveling.

Injury prevention tips:

  • Warm up your muscles before shoveling

  • Push snow instead of lifting when possible

  • Keep loads close to your body

  • Take frequent breaks to avoid overexertion

Cold Weather and Muscle Tightness

Cold temperatures reduce circulation and increase muscle stiffness, making muscles and joints more vulnerable to injury. 

How to stay loose:

  • Dress in layers to keep muscles warm

  • Stretch before and after activity

  • Maintain regular movement throughout the day

Overuse and Winter Activity Injuries

Activities such as skating, skiing, and winter running can lead to overuse injuries if your body isn’t properly conditioned.

Injury prevention strategies:

  • Gradually increase activity levels

  • Cross-train to avoid repetitive strain

  • Address early signs of pain before they worsen

When to seek help

If pain, stiffness, or limited mobility lasts more than a few days, seeing a physiotherapist, massage therapist and/or chiropractor can help prevent chronic issues and speed up recovery. Early assessment and treatment can make all the difference during the winter months.