Wintertime can mean many different things, depending on where you live. Perhaps, it means several feet of snow, sleet and ice, and tundra-like temperatures. Or, if you\u2019re lucky, it could mean only a bit less sunlight and cooler evening temperatures. It\u2019s also the time of year during which we celebrate the holidays, make more home cooked meals and take advantage of cozying up in front of a fire.<\/p>\n
Between the cooler weather and the holidays, not to mention the pandemic, many of us will find ourselves spending a lot of time inside of our homes.<\/p>\n
No matter your age, level of fitness, or even how frequently you venture out during the winter, there are a number of helpful things you can do in order to maintain your physical health during these cold-weather months.<\/p>\n
\n
Some people say they are able to \u201cfeel\u201d the weather in their bones and, as it turns out, they can in some sense! This\u00a0phenomenon is common<\/a>\u00a0in people with arthritis or musculoskeletal issues. What they are actually feeling is a change in atmospheric pressure that brings about weather events.<\/p>\n There are a number of conditions magnified by cooler temperatures. Thankfully, most can be managed by following a few simple wellness tips for winter aches and pains.<\/p>\n \n Sixty percent of adults in the United States\u00a0with arthritis are of working age<\/a>\u00a0(18 to 64 years). This condition can limit the work they are able to do and may even keep them from working.<\/p>\n This can be especially true in winter months, when arthritis symptoms can worsen because of swelling that takes place in people\u2019s joints. For example, when atmospheric pressure drops (meaning, the weather gets cooler), joints can swell up, causing stiffness and aches; these symptoms are common ahead of snow storms.<\/p>\n Physical therapy treatment can help<\/a>\u00a0increase strength to better support the joints, teach proper posture and body mechanics to relieve pain during daily activities and help maintain overall fitness.<\/p>\n \n One in four U.S. households<\/a>\u00a0includes someone that has migraines. If you have experienced the pain that migraines cause, you know just how severe that pain can feel.<\/p>\n People who are prone to migraines tend to experience more episodes when dramatic changes in temperature occur. You wouldn\u2019t necessarily think that physical therapy could be a solution to migraines, but\u00a0PT can provide significant relief<\/a>\u00a0to those who suffer.<\/p>\n Through manual therapy, exercise and education, physical therapists are able to alleviate related symptoms like muscle and joint stiffness, and provide specific types of exercises aimed at decreasing pain, reducing inflammation and more.<\/p>\n \n Diabetes is a chronic health condition<\/a>\u00a0and can affect people at any age. A condition characterized by difficulty regulating the body\u2019s blood sugar levels, those with diabetes may find it challenging to navigate the holiday season and the seasonal habits that come along with it.<\/p>\n Additionally, people with diabetes have\u00a0shown higher HbA1c levels<\/a>\u00a0in the winter than during warmer months. With snow, ice and frost all threatening, sugar levels can creep up while the temperature drops.<\/p>\n Exercise has proven to be an effective way to\u00a0lower high blood sugar levels<\/a>. Physical therapists have the knowledge to create customized workout plans to help people safely add physical activity to their lives.<\/p>\n \n If you reside in a part of the country that experiences more prominent winter weather, then it\u2019s likely you\u2019re no stranger to getting around amid snow, sleet and ice. It\u2019s no surprise research has shown that\u00a0more preventable injuries occur during winter<\/a>\u00a0than during any other season.<\/p>\n Navigating these seasonal challenges may, unfortunately, come at the price of injury. Certain populations, like senior citizens, are even at higher risk of injury because of mobility issues, reduced balance and muscle aches.<\/p>\n There are, however, some important tips you can put into practice in order to avoid injury this winter season.<\/p>\n \n There\u2019s ice we can see and then there\u2019s a special type of ice more difficult to detect \u2014 black ice. If you expect to be walking in an area that potentially has ice, be sure to plan ahead and wear shoes with good rubber treads. Short steps and a slower pace are best so you can react quickly to a change in traction. Another suggestion for walking is to\u00a0take a cue from our cold-weather bird friend<\/a>, the penguin!<\/p>\n \n Lifting and carrying those heavy holiday decoration boxes out of storage can be a strain on the body. In fact,\u00a0improper lifting<\/a>\u00a0is one of the key causes of herniated discs. The good news is, this condition is completely avoidable when proper measures are taken.<\/p>\n When lifting, it\u2019s important to position feet shoulder-width apart, and bend only at the hips and knees. Maintain good posture and then slowly lift while keeping your back straight.<\/p>\n \n Snowy landscapes can make your neighborhood feel like a winter wonderland. But shoveling the glistening white fluff can feel far from wondrous. Shoveling and muscle strain go together, especially when it comes to the low back.<\/p>\n To help prevent injury, take a wider than normal stance, bend the knees, tilt your hips forward and make sure your back is flat. Also, be sure to rotate between lifting and throwing the snow, and pushing or plowing it.<\/p>\n <\/p>\n If you do find yourself having slipped, feeling strain or experiencing pain in your body, don\u2019t hesitate to seek help.\u00a0We offer complimentary injury screenings<\/a>\u00a0and our team can quickly assess your condition to recommend an appropriate course of care \u2014 whether that be through physical therapy or other medical treatment.<\/p>\n <\/p>\n Staying home during this time of year can, for some people, bring with it reduced physical activity. This may be especially true for the millions of Americans who are still working remotely due to the coronavirus.<\/p>\n Maintaining physical activity<\/a>\u00a0throughout the year is one of the best things you can do for your health. Regular exercise can help strengthen your bones and muscles, and even improve your ability to do daily activities.<\/p>\n For those that don\u2019t mind the cold weather, there are plenty of ways to get moving outside during the winter. Some examples include skiing, snowboarding, playing hockey, ice-skating, hiking, running or simply taking your dog for a walk.<\/p>\n If the blustery weather is a bit too much, don\u2019t just kick back on the couch. Instead, find ways to workout inside your home. Some ideas include free workouts on YouTube, focusing on chores that are more vigorous (like vacuuming) and using your stairs for climbing in place of a step machine.<\/p>\n If you\u2019d like to jumpstart your winter workout plan, our team can help! Our physical therapists can\u00a0develop a personalized plan<\/a>\u00a0that matches your level of fitness and will help you to achieve your goals.<\/p>\n <\/p>\n We\u2019re here for you \u2014 whether that be\u00a0in-person in our clinics<\/a>\u00a0or virtually. If you happen to live in a remote area or prefer to stay home during this time, ATI\u2019s licensed therapists can deliver our same high-quality care remotely via\u00a0online PT with CONNECT<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":" Wellness Tips for Winter Aches, Pains & Sprains Wintertime can mean many different things, depending on where you live. Perhaps, […]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[33],"tags":[],"class_list":["post-1935","post","type-post","status-publish","format-standard","hentry","category-health"],"acf":[],"yoast_head":"\nArthritis and Cold Weather<\/h3>\n
Cold Weather Headaches and Migraines<\/h3>\n
Diabetes and Cold Weather<\/h3>\n
How to Avoid Common Winter Injuries<\/h2>\n
Look Out for Black Ice<\/h3>\n
Heavy Holiday Boxes? Lift With Care!<\/h3>\n
Practice Good Posture When Shoveling Snow<\/h3>\n
Reach Out for Help if an Injury Occurs or Chronic Condition Worsens<\/h2>\n
Stay Active \u2014 Even in the Cold \u2014 to Prevent Further Injuries or Pain<\/h2>\n
We\u2019re Here to Support Your Health \u2014 In-person and Online<\/h2>\n