Feature of the Month
Winter is Coming: How to Prevent Cold-Weather Injuries and Stiff Joints
The temperatures are dropping fast, and the signs are everywhere: bare trees, falling snow, and icy mornings. However, your body might be showing some surprising signs, too, including stiff and achy joints.
It’s true that cold weather can change how our bodies move and recover, which can potentially worsen the symptoms of chronic conditions like arthritis. These changes can also increase your odds of suffering an injury, especially if you’re active out in the cold.
Fortunately, with the right strategies and some help from the multidisciplinary team at Ace Physique, you can reduce these issues and enjoy a nice, cozy winter.
Three Ways Cold Weather Affects Your Body
Increased Injury Risk
Worse Joint Pain
More Balance Challenges
Simple Habits to Protect Yourself This Winter
Fortunately, you work to prevent cold-weather body changes and lower your risk of injury all winter long. Here are some of the strategies our team recommends
1. Always warm up before activity.
Warm-ups are important no matter the weather, but they become crucial in the cold. Whether you’re going for a jog or shoveling snow, take 10 minutes to warm up your muscles with light aerobic movement such as marching in place, brisk walking indoors, or gentle arm swings to get your blood flowing.
2. Properly layer clothing.
Your muscles and joints perform better when they’re warm. Wearing multiple thin layers whenever you’re being active outside helps trap heat and allows you to adjust easily if you start to sweat.
Start with a moisture-wicking base layer to keep skin dry, add an insulating layer for warmth, and top with a wind-resistant or waterproof outer layer. Gloves, hats, and warm socks are essential since heat leaves the body fastest from the extremities.
3. Make sure to stay hydrated.
You know how important it is to stay hydrated in hot weather, but it’s essential in the cold, too. Dehydration can worsen joint pain and make your muscles cramp more easily, so it’s vital for staving off stiffness.
However, getting enough water in the colder months can be tough, as you’re less likely to feel thirsty. We recommend drinking small amounts throughout the day rather than waiting until you feel thirsty. If cold water feels unappealing, herbal tea or warm water with lemon can be good options.
4. Give heat therapy a try.
Heat therapy involves applying heat to stiff or painful areas, helping to boost circulation and relax tense tissues. For example, you can place a heating pad or warm compress on a sore area for 10-15 minutes to relieve pain and improve mobility. A warm shower or bath before activity (in combination with your warm-up routine) can also help loosen stiff joints.
Heat therapy is especially useful for arthritis flare-ups or after being outdoors in cold temperatures.
5. Remember basic safety tips when working outdoors.
Several strategies can help you avoid slips and falls when you’re working outdoors. Always wear shoes with a proper grip to reduce your risk of falling on ice and snow. Consider a trekking pole or walking aid if you feel unsteady on slippery surfaces.
Also, if you’re shoveling snow, doing so in short intervals rather than all at once will help reduce strain on your muscles and joints.
Looking for Extra Guidance? Our Team Is Here to Help!
If winter stiffness is really holding you back, remember that Ace Physique offers several services to help you feel your best, including physiotherapy, massage therapy, chiropractic care, acupuncture, and vestibular rehabilitation. Together, these treatments help patients move more easily and lower the chance of setbacks during the colder season.
Call us today to get started with an initial appointment.
More to Explore
Living an Active Lifestyle?
How Physiotherapy and Chiropractic Care Can Help You Avoid Injuries
Staying active has tons of great benefits, from more energy to enhanced mental health. However, more physical activity means more demands on the body, increasing the risk of various injuries.
If you’re active, injury prevention is key. Physiotherapy and chiropractic care at Ace Physique provide proactive strategies to address your specific issues before they become a problem.
Five Factors That Can Contribute to Injury
- Muscular imbalances that put uneven stress on your joints
- Tight or restricted muscles that limit mobility, leading to strains during activity
- Improper movement mechanics that can damage your tissues over time
- Repetitive movements that can overload tissue, leading to overuse injuries
- Improperly rehabilitated injuries that increase the odds of recurrence
What Our Physiotherapists and Chiropractors Can Do To Help
At Ace Physique, our physiotherapists and chiropractors work together to address the above factors, even if you aren’t dealing with pain or other symptoms.
We start with a comprehensive assessment to discuss your health history, training schedule, and overall lifestyle. We’ll also perform a movement assessment to look for areas of weakness, imbalance, or misalignment. That way, we can create a personalized plan that pulls from both disciplines.
Treatment Techniques We Offer
- Chiropractic adjustments help restore proper alignment to improve movement efficiency and reduce wear on joints.
- Postural corrections address spinal stress caused by repetitive training.
- Manual therapy releases tight muscles, helping prevent overuse injuries.
- Targeted exercises build balanced strength, mobility, and stability, reducing stress during workouts.
- Personalized guidance teaches you safe lifting, running, and sports mechanics to reduce unnecessary strain.
Discover the Benefits of Injury Prevention at Ace Physique
Combining our physiotherapy and chiropractic care offers a comprehensive approach to identifying and addressing injury risks before you have an injury. Schedule an appointment today to get started.
Exercise of the Month
DOUBLE KNEES TO CHEST
Start on your back with your knees bent. Slowly bring both knees to your chest. Grasp your knees. Hold for 30 seconds and repeat.
1 Set, 3 Reps
Service Highlight
Dry Needling
Persistent muscle tightness or lingering pain can make even simple movements uncomfortable and keep you from your favorite activities. One way the Ace Physique team addresses these issues is through dry needling, a treatment that helps release tension, reduce pain, and restore mobility.
A Closer Look at Dry Needling
Dry needling involves inserting very thin, sterile needles into trigger points– tight, painful knots that form in your muscles and myofascia, which wraps and supports your muscles. Dry needling helps work out these trigger points, reducing pain and improving mobility.
Wait–That Sounds a Lot Like Acupuncture!
It’s true that dry needling and acupuncture have many similarities. However, their underlying philosophies are different. Dry needling focuses on releasing trigger points, while acupuncture is based in traditional Chinese medicine and targets meridian points.
We offer both techniques at Ace Physique, and our team can help you decide which will work best for you based on your condition, personal preferences, and treatment goals.
Who Can Benefit from Dry Needling?
Dry needling may help:
- Athletes with tight muscles or recurring strains
- People with neck, shoulder, or back pain
- Individuals with tension headaches or jaw pain
- Those recovering from injury who need improved mobility
Dry Needling as Part of a Multidisciplinary Care Plan
Dry needling is most effective when incorporated into a comprehensive treatment program. We generally use it alongside our other offerings, including:
- Massage therapy to improve circulation and relaxation
- Chiropractic adjustments to restore joint alignment
- Physiotherapy exercises to build mobility, strength, and function
This approach helps address pain or injury at its root for long-lasting benefit.
To learn if dry needling might be right for you, schedule an appointment with Ace Physique today!
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Seasonal Tips
Prepping for Winter Sports
How to Avoid Early-Season Injuries with the Ace Physique Team
The winter sports season is just around the corner, and no matter your sport of choice, we know you’re excited to dive in! However, it’s important to do so safely. After months away, your body may not be ready for sudden bursts of activity. Preparing properly can help you stay healthy and enjoy the season from start to finish–and our multidisciplinary team is here to help.
Three Popular Winter Sports (And What You Can Do To Prepare)
Skiing and Snowboarding
Common Injuries
- Knee ligament strains or tears, especially the ACL, due to twisting falls
- Wrist or shoulder injuries from falls on outstretched arms
- Lower back strain from constant twisting motions
How We Can Help
Strength and Stability Training
- Builds knee stability and hip control, reducing stress on ligaments
Balance and Agility Drills
- Improves reaction time and reduces the chance of falls on uneven terrain
Chiropractic Adjustments
- Enhances spinal alignment to help maintain smooth motion, lowering the chance of awkward landings.
Ice Hockey
Common Injuries
- Groin and hip strains from quick direction changes
- Shoulder injuries from checks or collisions
- Concussions and whiplash due to contact
How We Can Help
Targeted Strength Programs
- Helps you build hip and core strength to protect against strains and other injuries
Manual Therapy and Mobility Work
- Keeps hips and shoulders mobile, lowering the chance of pulls.
Postural Corrections
- Reduces tension in the neck and back, helping prevent whiplash and headaches after impacts.
Basketball
Common Injuries
- Ankle sprains from sudden pivots or landing awkwardly after jumps
- Knee pain and overuse injuries, such as patellar tendinitis (jumper’s knee)
- Finger jams and hand injuries from catching or deflecting the ball
How We Can Help
Ankle Stability Training
- Targeted exercises that strengthen stabilizing muscles and improve balance
Jump Mechanics Coaching
- Proper landing techniques reduce strain on knees and lower injury risk
Mobility Work
- Supports smoother motion in ankles, knees, shoulder, hands, and spine, which lowers the chance of repetitive stress injuries
We’re Here to Help You Get Ready for Winter Sports
Winter sports are demanding, and if your body isn’t ready, you risk suffering an injury early on in the season–potentially putting you out of commission until next year.
With our integrated approach that blends physiotherapy, chiropractic care, massage therapy, and acupuncture, you can strengthen key areas, correct imbalances, and maintain mobility. Schedule a prevention-focused appointment at Ace Physique today. We’ll help you start the season at your best.
Don’t Let Your Benefits Go to Waste
If you have unused physiotherapy or massage therapy coverage, don’t let it go to waste. Most plans reset on January 1, so any remaining benefits will be lost.
Book your appointments today and make the most of your coverage before the year ends!
November Word Scramble
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tfuisngf
ouoarncpic
iamylf
drapea
altkunhf
Answer Key
cranberry
stuffing
cornucopia
family
parade
thankful
Patient Testimonial
What Our Patients Are Saying
“I am most pleased to tell you about my positive experience at Ace Physique. I had an extreme problem with my right leg, which had collapsed on me in mid-March of this year, 2025. I could not do anything at all, I had to be carried to every doctor’s appointmentT and x-rays. At home, I had my mother’s old walker to use to go to the washroom, barely existing. My neighbors brought me food, and I was in bad shape. There was talk of putting me in an assisted living. Then my prayers were answered, a neighbor put me on to Ace and my world changed. Gradually, with the tender Love and attention they gave to me I was eventually able to join a group into the G.L.A.D. PROGRAMME. The staff are remarkable. After the programme which is twice a week for eight sessions of picked exercises for you I am able to walk with my walker for long walks and an ankle support and at home I do very well without any support other than my ankle support. I am so HAPPY, AND WANT TO THANK all the staff from my therapist Aartee Gorajia to Pugay who worked diligently with me to Girling and Maria for helping me with my insurance woes and to Chia who even parked my car for me when I was able to drive again. Remember I was unable to walk at first or drive and they have me doing all of that again. My Love to each of them for all their expertise.”
-Judy G.
Ace Referral Program
We believe that great things should be shared! That’s why we’re excited to introduce the Ace Referral Rewards Program, designed exclusively for our valued clients like you!
Invite a friend or family member to join us, and both of you will get $40 off! Your friend will receive $40 off their first visit, and once they come in, you’ll get $40 off your next visit as a thank you.
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