How to Enjoy Winter Activities Safely

Mary McDonald • February 11, 2025

Winter is a magical time of year, with snow-covered landscapes inviting families and outdoor enthusiasts to take advantage of seasonal activities like skiing, snowboarding, sledding, or simply taking a stroll in the crisp fresh air. However, as fun as winter can be, it also presents unique challenges and risks—especially when it comes to your health and safety. At West Niagara Chiropractic and Wellness Centre, we want you to enjoy your favorite winter activities while keeping your body in top form. Here's how you can make the most out of this season while staying safe and injury-free. 



1. Dress for the Weather 

The key to enjoying time outdoors in winter is staying warm and dry. 



  • Layer Up: Use moisture-wicking base layers, insulating mid-layers, and a waterproof outer shell to keep the cold at bay.

 

  • Protect Extremities: Wear thermal gloves, socks, and a good-quality hat to protect your fingers, toes, and ears from frostbite. 


  • Invest in Proper Footwear: Winter boots with good insulation and strong grip are essential for snowy and icy terrain, preventing slips and falls.


2. Warm-Up Before Activities 

Much like during any other physical activity, warming up is crucial to prepare your muscles for movement:


  • Stretch It Out: Spend 5–10 minutes stretching your major muscle groups to increase flexibility. 


  • Take It Slow: Perform light cardio movements like jumping jacks, walking, or jogging in place to improve circulation and reduce stiffness. 


Cold muscles are more prone to injury, so making time for a proper warm-up goes a long way in preventing strains and sprains.


3. Use the Right Gear 

Each winter sport or activity comes with its own set of equipment, and it’s important that it fits properly and offers sufficient protection.

  • Helmets: Whether you're skiing, sledding, or snowboarding, wearing a helmet can significantly reduce the risk of head injuries. 


  • Protective Pads: For activities like ice skating or snowboarding, wrist guards, knee pads, and elbow pads can provide added safety. 


  • Tune-Up Your Equipment: Skis, snowboards, or snowshoes should be checked and maintained regularly to ensure they’re in proper working order. 


4. Watch Your Step on Ice 

Trips and falls on icy surfaces can result in serious injuries. To stay safe:


  • Walk Like a Penguin: Take small, deliberate steps and keep your weight centered to improve balance on slippery surfaces.

 

  • Use Salt or Sand: Sprinkle these on your driveway or walkway to provide extra traction. 


  • Carry an Ice Cleat: Attachments for your footwear can make icy surfaces far less treacherous. 


5. Stay Hydrated and Fueled 

It’s easy to forget about hydration in cooler weather, but staying hydrated is critical when engaging in any physical activity.


  • Water First: Always carry a water bottle, even for shorter outings. 


  • Eat Smart: Pack snacks or meals that are rich in protein, carbs, and healthy fats to maintain your energy levels throughout your winter adventures. 


6. Be Aware of Your Limits 

Know when to slow down or take a break. Fatigue often leads to poor decision-making, increasing your risk of injury.


  • Recognize Fatigue: If you’re feeling overly tired, cold, or sore, that’s your body telling you to rest. 


  • Stick to Your Skill Level: Whether you’re skiing or skating, stay within terrain or areas that match your level of experience. 


  • Buddy System: Engage in winter activities with a companion. This ensures someone is around to help in case of an accident. 


7. Listen to Your Body 

Winter activities can put strain on your muscles and spine, especially if you’re new to an activity or overexert yourself. 


  • Stretch Post-Activity: Cool down and relieve muscle tension with light stretches after your winter fun. 


  • Watch for Red Flags: Sudden pain, swelling, stiffness, or discomfort in your joints or muscles should not be ignored. 


  • See a Chiropractor: At West Niagara Chiropractic and Wellness Centre, we specialize in helping our patients recover from injury and keep their bodies strong for every season. 



Why Choose West Niagara Chiropractic and Wellness Centre? 

Your safety and wellness always come first at our practice. Our team of chiropractors and wellness specialists work with patients of all ages to prevent and treat injuries, particularly those caused by winter activities. Whether you need help alleviating back pain from shoveling snow, healing after a sprain, or simply improving your flexibility, we’re here to help you thrive.


Keep Winter Fun and Safe with the Right Care 

Winter is the perfect time to bond with loved ones, explore the outdoors, and enjoy the beauty of the season. By practicing these safety tips and listening to your body's needs, you can avoid common injuries and make the most of your favorite winter activities.


Need an expert to keep you feeling your best this season? Schedule your appointment with West Niagara Chiropractic and Wellness Centre today. Together, we’ll keep you healthy, active, and ready to tackle whatever winter adventures come your way! Contact us at 905-945-3730 if you have suffered an injury or to set a maintenance plan.

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