Winter Injury Prevention: An Occupational Therapist’s Guide to Staying Safe on Ice & Snow

Winter brings beautiful scenery, but unfortunately, a significant increase in injuries. From icy sidewalks to heavy snow shovelling and darker days, winter conditions create unique risks for people of all ages. Occupational Therapists (OTs) focus on helping people safely participate in everyday activities, and winter is one of the most important seasons for injury prevention.

Here’s what you should know to stay safe this winter, from an OT’s perspective.

Why Winter Is a High-Risk Season for Injury

Winter conditions increase the likelihood of:

• Slips and falls on icy surfaces

• Muscle strains from snow shovelling

• Reduced balance due to bulky footwear

• Stiff joints from cold temperatures

• Reduced visibility in early mornings and evenings

  
  

For older adults, individuals with balance challenges, chronic pain, or previous injuries, these risks are even higher.

OTs look at injury risk not just from a medical standpoint, but from a functional and environmental lens - how your body, your home, and your daily tasks interact with winter conditions.

Safe Snow Shovelling: OT-Approved Tips

Snow shovelling is one of the most injury-producing winter activities, yet it’s often underestimated. Before heading outside:

1. Warm Up First

Just like exercise, shovelling requires preparation:

• Gentle shoulder rolls

• Light back and hip stretches

• A brief walk to increase circulation

  
  

Cold muscles are far more prone to strain.

2. Use Safe Body Mechanics

• Keep your back neutral

• Bend at your hips and knees

• Avoid twisting while lifting

• Hold the shovel close to your body

  
  

3. Push, Don’t Lift

Whenever possible, push snow instead of lifting it. Lifting increases strain on your spine, shoulders, and heart.

4. Lift Small Loads

If lifting is unavoidable:

• Take small scoops

• Lift slowly

• Avoid throwing snow over your shoulder

  
  

5. Pace Yourself

Take frequent breaks and stay hydrated, even in cold weather.

If you have heart conditions, chronic pain, or balance impairments, consult a healthcare provider before shovelling, or arrange for assistance.

What to Do If You Slip / How to Fall More Safely

Falls happen quickly, but how your body reacts can influence the severity of injury.

If You Start to Fall:

• Try not to stiffen your body

• Avoid falling straight backward if possible

• Turn slightly to the side

• Protect your head and neck

  
  

If You Do Fall:

• Take a moment before trying to stand

• Check for dizziness, pain, or numbness

• Roll to your side and push up from a stable surface

• Seek medical attention if pain persists or if you hit your head

  
  

An OT can help assess why the fall occurred and how to prevent future incidents.

Home Safety Modifications for Winter

Many winter injuries occur inside the home or at entryways. Consider these OT-recommended safety updates:

• Non-slip mats at entrances

• Adequate lighting for dark winter mornings and evenings

• Railings on all staircases

• Grab bars in bathrooms

• Removal of throw rugs or securing them with non-slip backing

• Clear, clutter-free pathways for mobility devices

  
  

Occupational Therapists can complete formal home safety assessments to identify hidden risks and provide tailored recommendations.

When Should You Involve an Occupational Therapist?

OT support may be appropriate if:

• You or a loved one has had a recent fall

• Balance, strength, or confidence has decreased

• You’re recovering from surgery or injury

• You want to proactively reduce fall risk

• Winter activities feel more difficult this year than in the past

  
  

OT practice focuses not just on recovery, but on preventing injuries before they happen.

How NCCO Supports Winter Safety

At NCCO Rehabilitation Services, our team supports clients through:

• Occupational Therapy assessments

• Individualized fall-prevention strategies

• Home safety evaluations

• Rehabilitation support workers for in-home functional assistance

• Case management coordination following injury

  
  

If winter safety is a concern, early intervention can make all the difference.

Winter injuries are common, but many are preventable. With the right strategies, safe habits, and professional support, you can continue living actively and confidently all winter long.

If you’d like a personalized winter safety assessment, an Occupational Therapist at NCCO Rehabilitation Services can help.