Winter is almost here, and with it come icy sidewalks, the strain of shoveling snow, and those frosty mornings that make your muscles stiff and tense as you contract to try and preserve your body-heat and keep the draft out of your shirt. As a Shiatsu therapist, I see clients this time of year who are often dealing with preventable injuries—things like painful falls, strained backs, and the toll of constantly bracing against the cold.
That’s why I created the Ukemi Foundations Online Program: to give people the tools they need to prevent injuries by building balance, functional flexibility, and natural strength—and to learn how to fall safely and recover gracefully when accidents happen. A big part of injury prevention is preparation; If we properly prepare ourselves, we can prevent a lot of common risks that present themselves during this time of year. Equipped with this kind of preparation, natural body conditioning, and the skills of breakfalls and rolling, we should all be able to walk about through the winter season safely and with confidence.
In this article, we’ll look at five of the most common winter injuries, why they’re risky, and how to protect yourself. With the right preparation, you can navigate the season more safely and certainty from a state of relaxed confidence. Now let's look at the first most common cause of winter injuries:
1. Slips and Falls on Ice
Icy sidewalks, parking lots, and driveways are some of the biggest pitfalls for winter injuries. There are around 9,000 reported injuries per year related to slipping and falling on ice in Canada, according to the Canadian Institute of Health Information. These accidents are sudden and jarring, often leading to:
Wrist fractures from trying to break your fall with inefficient technique.
Shoulder injuries like rotator cuff tears or dislocations, again from poor falling technique.
Sprained ankles or knees from resisting instead of embracing the fall.
Head injuries like concussions. Proper breakfall technique teaches us how to efficiently protect our heads from our environment as we fall.
Even a minor fall can set us back for weeks—or longer.
How to Prevent It:
Wear shoes or boots with good traction.
Salt or sand the more dangerous parts of walkways to reduce ice buildup.
Use handrails whenever possible.
Take smaller steps, landing with your foot directly under your center of gravity.
Learn how to fall safely to reduce your risk of serious injury.
Pro Tip: The Ukemi Foundations Online Program includes safe falling techniques to help you recover gracefully and minimize harm if you do slip.
2. Muscle Strains and Back Pain from Snow Shoveling
Shoveling snow may seem simple, but it’s physically demanding—combining heavy lifting with repetitive motion, often in one direction. This often leads to:
Lower back strains from bending at the back instead of the hip, or twisting and loading repetitively in one direction.
Shoulder injuries from overexertion and disjointed movement when exhausted.
Soreness or inflammation from overuse and pushing through discomfort.
In more extreme cases, shoveling can even trigger heart attacks due to overexertion. Many injuries happen because people approach it as a quick chore rather than an intense physical activity that needs proper preparation. Most people who underestimate the physical demands of this task, don't expect to feel like they just performed a 2-hour high intensity workout after months of being quite sedentary.
How to Prevent It:
Warm up with active mobilization before you start.
Use the correct tools: the right kind of shovel.
Approach it like an exercise and use correct technique: lift with your hips, not your back.
Shovel frequently to avoid heavy, compacted snow.
Take breaks and stay hydrated.
Did You Know? Strengthening and mobilizing your legs, core, and shoulders with functional training (like in Ukemi Foundations) can help make a task like snow shoveling feel like it doesn't really wear your body out. Sudden tasks like this should feel easy and without inevitable resulting muscle soreness.
3. Injuries from Winter Sports
Winter activities like skiing, snowboarding, and ice skating are fun but carry higher risks, especially for those who skip proper preparation or push beyond their limits. Common injuries are usually the result of bad falls, and include:
Knee ligament tears (ACL/MCL)
Broken bones in the arms or legs
Concussions from falls or collisions
Shoulder dislocations from hard impacts
How to Prevent It:
Wear the appropriate protective gear.
Learn the skills of breakfalls and rolls.
Warm up thoroughly
Train for better balance, strength, and flexibility to improve control and stability.
Take breaks when activity levels get intense.
Stay within your skill level and follow safety guidelines.
Fun Fact: The strength, mobility, and coordination exercises in Ukemi Foundations are perfect for building the skills needed to stay in control during winter sports. The crux of the Ukemi Foundations course is learning the skills of breakfalls and rolls, making it really perfect as a foundation for injury prevention, no matter what the activity you enjoy.
4. Tripping Over Frost-Heaved Ground
Frost heaving—when freezing and thawing cycles create uneven ground—can easily make even familiar paths more hazardous. Missteps often result in:
Sprained ankles or knees
Soft tissue injuries in the hips or lower body
How to Prevent It:
Pay attention to your footing on sidewalks, driveways, and trails.
Wear footwear with good traction.
Work on your balance and proprioception, and learn how to fall safely.
Pro Tip: The Ukemi Foundations Course includes an entire section on the basics of balance and proprioception. This is also the most accessible way to start learning the skills of performing proper breakfalls and rolls.
5. Chronic Tension from Bracing Against the Cold
Cold weather often makes us tense up—hunching our shoulders, clenching muscles, or walking stiffly just to try to prevent a draft from tickling your neck through your jacket. Over time, this creates ingrained patterns of tension that can lead to:
Stiffness in the neck and shoulders
Chronic soreness or restricted movement
The resurgence of old neck, shoulder, and upper back issues.
How to Prevent It:
Dress warmly to stay comfortable and relaxed.
Incorporate daily mobility exercises and self-Shiatsu to release tension.
Practice mindful breathing and conscious relaxation of your shoulders when in the cold to stay relaxed and reduce stress.
Quick Fix: Ukemi Foundations includes functional flexibility exercises that help restore natural movement and counteract cold-weather tension.
Winter Doesn’t Have to Be Dangerous
The risks of icy falls, snow-shoveling strains, or winter sports injuries might feel unavoidable, but with the right preparation, you can stay safe, active, and resilient all season long. The winter is so much more joyous when you know that you'll meet a sudden unexpected fall as a sudden moment of excitement. You can really enjoy the winter more fully, knowing that you'll reflexively land safely in a breakfall position, or gracefully roll out of the tumble without thinking about it.
The Ukemi Foundations Online Program is designed to help you build balance, flexibility, and strength while mastering the art of safe falling and recovery. Whether you’re shoveling your driveway, hitting the slopes, or just navigating icy sidewalks, these skills will help you move with confidence and ease.
You can work through the content of the program at your own pace, and you can do it all in the comfort of your own home, or out in the snow from your laptop or phone.
Ready to Build Your Winter Resilience?
Don’t let fear of preventable injuries hold you back this winter. Strengthen your body, sharpen your skills, and protect yourself with Ukemi Foundations. Learn more here, and take the first step toward a safer, stronger sense of confidence in navigating the season.
Watch this quick video if you want to learn more about what the Ukemi Foundations Program is all about in less than 4 minutes:
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