Protect Your Shoulders, Elbows, and Hands This Winter

Spring will get here eventually, but if you’re anything like us, winter’s still testing our patience! Worse, the cold temperatures, icy sidewalks, and constant shoveling can have a big impact on the body, especially the upper body. Both winter chores and winter recreational activities can change how we use our shoulders, elbows, and hands, leading to a range of symptoms.

Fortunately, you don’t have to wait for the spring thaw to find relief. The multidisciplinary team at Ace Physique is here to help you understand your symptoms and find a path toward lasting relief–no matter the time of year.

Understanding The Effect of Cold Weather

Before we take a closer look at each part of your upper body, it’s important to understand that cold temperatures play a big role in increasing your injury risk. 

Cold weather can reduce blood flow, limiting oxygen delivery to muscles and tendons and making tissues stiffer and slower to respond. Joint fluid also thickens in the cold, increasing stiffness and reducing smooth movement. As a result, everyday tasks place more strain on the upper body in the winter, especially if your body isn’t properly prepared.

Shoulders: When Power Meets Repetition

Your shoulders are one of the most mobile joints in the body, but they aren’t designed for the repetitive movements that often arise during winter. Activities like shoveling snow, hauling bags of salt, or scraping ice off your car can irritate the tissues in the shoulder structure, leading to issues like:

• Strain in the rotator cuff muscles that wrap and support the joint
• Inflammation in the shoulder tendons
• Shoulder impingement, which causes tendons to get pinched during movement

How to Protect Your Shoulders

• Strengthen the shoulder stabilizers
• Improve posture and lifting mechanics
• Enhance joint mobility to reduce pinching

Finding Relief with the Integrated Team at Ace Physique

Your elbow acts as a connector, transferring force from the shoulder to the hand. When winter tasks overload either end, the elbow often pays the price. Shoveling, snow blowing, gripping ski poles, or repetitive scraping can lead to:

• irritation of tendon tissue, often felt as burning or aching 
• Golfer’s or tennis elbow, which can develop due to any repeated gripping motions
• Nerve sensitivity that causes tingling or weakness in the forearm

How to Protect Your Elbows

• Gradually build the intensity of activities that stress the elbow
• Improve shoulder and wrist mechanics
• Incorporate nerve mobility exercises when symptoms travel down the arm

Hands: Small Joints, Big Workload

Your hands work overtime in winter, whether you’re gripping an ice scraper or a ski pole. Furthermore, gloves can limit finger movement and reduce feedback, which leads to tighter gripping and increased strain. 

Because the hands rely on many small joints, tendons, and nerves working together, even minor overload can lead to concerns such as:

• Joint stiffness from reduced circulation
• Tendon irritation from repetitive gripping
• Arthritis flare-ups

How to Protect Your Hands

• Adopt task modifications to reduce strain
• Improve circulation and joint mobility
• Strengthen hand and forearm muscles