Navigating Minnesota’s Winter Injury Season
As a Minnesotan, you know the drill: the first snow falls, and suddenly we are all "walking like penguins" across the parking lot. But even the most seasoned Northerners can fall victim to the elements.
In Minnesota, winter doesn’t just bring shovel-ready snow; it brings a specific set of physical challenges. Whether it’s a patch of black ice or a heavy drift, winter-related injuries are a major reason people seek physical therapy this time of year.
Here are the most common winter injuries in MN and how physical therapy can get you back on your feet—and keep you there.
1. The "Slip and Fall" Special
When you hit a patch of ice, your instinct is to reach out and catch yourself. This often leads to a FOOSH injury (Fall On Outstretched Hand), resulting in wrist sprains or fractures. Similarly, a hidden bump under the snow can easily lead to a rolled ankle.
How PT Helps: A physical therapist doesn't just wait for the bone to heal; they work by getting motion back and rebuilding strength, along with restoring the proprioception (your brain’s ability to sense where your joint is) that is often lost after a sprain. Through targeted balance exercises and joint mobilization, PT ensures your ankle or wrist is stable enough to handle uneven surfaces again.
2. Shoveling-Induced Lower Back Strain
Minnesota snow can be heavy, wet, and unforgiving. Most people shovel by bending at the waist and twisting to throw the snow, which is a recipe for a herniated disc or severe lumbar strain.
How PT Helps: PTs are experts in body mechanics. Beyond treating the immediate pain with manual therapy, they teach you how to engage your core and "lift with your legs" in a way that actually sticks. They’ll also help you build the functional strength in your core glutes and hamstrings to take the load off your spine.
3. "Tightness" and Joint Stiffness
The cold actually causes our muscles to constrict and the fluid in our joints to thicken. For Minnesotans with arthritis or old injuries, the "deep chill" can make every movement feel like you're moving through molasses.
How PT Helps: Physical therapy provides active recovery. Through gentle stretching and low-impact movement plans, a PT helps keep your "internal WD-40" flowing, reducing winter stiffness and keeping you mobile even when the temps drop below zero.
Pro-Tip: The Minnesota "Penguin Walk"
If you must traverse an icy patch, remember the golden rule of winter safety:
Keep your center of gravity over your front leg.
Take short, shuffling steps.
Keep your hands out of your pockets (to help with balance).
Only carry tolerable loads.
Stay off your cell phone while walking.
Don't Wait for the Thaw
If you’ve taken a spill or your back is screaming after that last blizzard, don't just wait for spring. In Minnesota, you can often see a physical therapist without a referral, meaning you can start your recovery today.