How to Protect Your Knees & Back in Extreme Cold

So far in February, Brampton’s average daily high temperature is -7 Celsius. The average low? -16 Celsius. And that doesn’t include the wind chill factor.

Forgive our language, but that’s #%#&^% cold.

From needing to bundle up, to dead car batteries, the inconveniences of sustained extreme cold are many. But they are mostly just that, inconveniences.

More seriously, cold weather often brings with it an increase in personal injuries. While slips and falls on ice or snow can cause a variety of problems, your knees and back are particularly susceptible to twists and sprains. And if you suffer chronic pain, or are recuperating from a knee or back injury, cold weather can make the problem worse in a number of ways.

Protecting Your Knees & Back in Extreme Cold Weather

By taking a few precautions, you can minimize your risk of hurting your knee or back, or aggravating an existing condition.

• Don’t Over Exert – Homeowners need to keep their property free of snow and ice. Unfortunately, especially when you haven’t been physically active, sudden strenuous activity, like shoveling snow, can strain your back, knees, elbows and shoulders.

  Try to do some stretches before your start to shovel and use a back support. Don’t lift heavy loads of snow and take frequent breaks to avoid being too long in the cold.

• Pay Attention to Your Joints – Cold weather reduces your sensitivity to pain, so you may not notice slight twinges as quickly as usual. They are often the early warning signs of a worse problem to come. Also, in extreme cold, you can become focused on the fact that you’re cold and shivering and forget about your joints. If you have an existing knee or back problem, try to be more conscious of it in colder temperatures. Make sure you wear your knee brace if you have one.
• Step Gingerly – Take extra care while walking in extreme cold temperatures. Even sidewalks and driveways that have been cleared can be slippery. And the chances are higher that icy patches lie beneath thin layers of snow. Wear appropriate shoes or boots. As you walk, bend your knees slightly, take shorter steps and use handrails on stairs.

There’s nothing we can do about the cold weather except take precautions to protect ourselves. If it’s any consolation, summer’s on its way!

If you hurt your back or knees this winter or would like more advice on staying pain- and injury-free, call HealthMax Physiotherapy’s Brampton Clinic at 905-451-3332 or Contact Us. One of our doctors or physiotherapists will be happy to help you and your initial consultation is always free of charge.