Winter-Proof Your Workday
Simple Ways to Prevent Injuries When Temperatures Drop
You might be surprised how much winter can change up your typical workday, even if you aren’t working out in the cold. A frozen parking lot can easily become a slip-and-fall risk, and your muscles will need more time to warm up before you start lifting or carrying heavy objects.
Fortunately, there are a few simple strategies you can use to avoid suffering a work-related injury this winter. And if something does happen, the Performance PT team can help you recover and get back on the job.
Winter Workplace Injuries to Watch For
Here in Delaware, winter can bring a mix of cold temperatures, rain, snow, and icy conditions, all of which can contribute to both sudden injuries (like a fall) and overuse injuries, which develop over time. Here are some of the most common we see at our clinic.
Slips, Trips, and Falls
Ice is an obvious hazard when it comes to falls, but it’s not the only one. Wet pavement, slush, and even melted snow that’s been tracked indoors can all reduce traction.
Several injuries can happen after a fall, including ankle, knee, or back injuries, as well as wrist or hand injuries from trying to catch yourself. Even if you do manage to avoid falling, quickly twisting or tightening your body to regain your balance can sometimes strain muscles and joints, leading to pain.
Back and Shoulder Strains
Winter often adds unfamiliar physical demands to the workday, such as shoveling snow or chipping away ice. These new movements can irritate the muscles and joints of the back and shoulders, particularly when the task is rushed or the load is difficult to control.
Cold-Related Concerns
Cold temperatures don’t automatically cause an injury, but they can affect how comfortable and prepared you feel when moving. For example, you may feel stiffer when you first start moving after sitting in a cold vehicle and will need more time to warm up your muscles. Gloves, heavy boots, and layered clothing can also change grip, balance, and movement.
However, taking a few minutes to prepare before demanding physical activity can make a difference.
Overuse Injuries
For some jobs, the issue isn’t the cold weather, but the fact that winter aligns with the hectic holiday season. Delivery drivers and retail workers may find themselves with a sudden increase in workload that can contribute to tendon irritation, muscle soreness, or joint pain, especially when the body has not had time to adapt.
Three Ways to Make Winter Safety Part of Your Workday
Slow Down on Slick Surfaces
Slips and falls are one of the most common winter-related injuries we see, so make sure to give yourself extra time when navigating icy or slippery ground. Take shorter steps, avoid sudden turns, and keep your hands as free as possible to help with balance.
Also, if you see an icy or wet area at work, report it so it’ll get cleared in a timely fashion. (This helps protect your coworkers, too.)
Prepare Your Body Before Physical Work
Before lifting, shoveling, or performing repetitive tasks, spend a few minutes moving to warm up your muscles. Cold muscles are more likely to suffer an injury.
This might include brisk walking, controlled squats, shoulder circles, or other movements that reflect the activity you’ll be doing.
Use Smart Lifting and Carrying Strategies
Whenever possible, keep objects close to your body, use both hands, and avoid twisting your spine. Break heavier loads into smaller ones, especially if you’ll be navigating treacherous terrain (like an ice-covered sidewalk).
Let Performance PT Help You Stay Ready for Work
Winter weather may be unpredictable, but your preparation does not have to be!
Whether you’re currently dealing with pain or simply want to make sure your body is ready for the demands of the winter ahead, the team at Performance PT can help. We’ll evaluate your strength, mobility, balance, movement patterns, and job demands to create a personalized care plan designed around the activities your job actually requires.
With winter just on the horizon, now’s a great time to get started. Schedule an initial assessment today and discover how our team can help you move with greater confidence and stay ready for the demands of the season.
Request an Appointment
Voted Best Physical Therapy Clinic in Northern Delaware
Performance Physical Therapy was voted Best Physical Therapy Clinic in Northern Delaware in the 2026 First State Favorites Community’s Choice Awards—our second consecutive win and third win in the past four years.
We were also named a 2026 finalist for Best Sports Medicine Practice.
We’re proud of the recognition, but we’re even more proud of what it represents: a team that cares about doing good work and taking great care of the people who trust us.
Joanna Donovan
PT, DPT
Joanna earned her Doctorate in Physical Therapy from Temple University in 2009, following a Bachelor of Science in Athletic Training and Exercise Physiology from the University of Delaware. She brings a compassionate, well-rounded approach to care. As an endurance athlete, Joanna has completed marathons, Ironman triathlons, and adventure races, giving her firsthand insight into injury prevention, recovery, and performance.
Beyond the Clinic 🏅
Outside of work, Joanna enjoys outdoor adventures with her husband and two children, and cheering on all the Philadelphia sports teams.
Is Your Body Sending You a Work Injury Warning?
Work injuries don’t always develop after one obvious accident. In fact, many of the work injuries we treat at Performance PT are overuse injuries that develop gradually from repeated movements, changes in workload, or increased physical demands.
Recognizing the initial signs of these injuries is especially important, as it allows you to address the problem before it becomes a bigger issue.
Five Early Signs of a Work Injury You Shouldn’t Ignore
Recurring Pain
Temporary muscle soreness can develop after a busier-than-usual day but typically fades on its own. However, when pain repeatedly occurs during the same work task or persists after your shift, it warrants attention.
Weakness or Reduced Endurance
A task that suddenly feels more difficult than it used to can signal a problem. For example, you might have trouble climbing stairs or maintaining your grip on a power tool. Especially take note if you have difficulty completing your normal workload.
Changing How You Perform a Task
Similarly, shifts in how you move while performing tasks can be a sign you need to get checked. Limping, shifting weight to one side, or avoiding certain movements can all be signs of an injury.
Numbness or Tingling
Burning or radiating pain and numbness, tingling, or pins-and-needles sensations can indicate that a nerve has become irritated or compressed. If they persist, it’s important to find out what might be causing them.
Swelling
New or persistent swelling around a joint or injured area often accompanies tissue irritation or injury.
Don’t Wait Until Work Becomes Harder
Early treatment for work-related injuries often leads to better long-term outcomes. If you notice any of the signs above, schedule an appointment with Performance PT! Our team can help you understand what’s contributing to your symptoms and determine appropriate next steps.
Do you have a vibration plate at home… and you’re not really sure what to do with it? Here are some practical tips that I do on my vibration plate.
Most people step on, stand there, and hope something good happens. And yes… even that can help a little. But if you actually want to improve your balance, coordination, and strength, there’s a much better way to use it.
In this video, I’ll walk you through exactly how I would use a vibration plate at home to get real results—safely. We go over:
- ✓The right stance to protect your joints
- ✓How to use soft vs. locked knees (and when each matters)
- ✓Simple ways to challenge your balance
- ✓Easy progressions using head movement and vision
- ✓A quick 10-minute routine you can start today
This is especially helpful if you’re starting to feel a little more stiff, a little less steady, or just want a safe way to stay active without overdoing it.
The goal isn’t to beat your body up. It’s to wake it up… and keep it working for you.
If you want help building a plan that actually fits your body—and not just guessing with equipment at home—we can help. Schedule an appointment with our team at Performance Physical Therapy.
Innovative Approaches to Physical Wellness this Thanksgiving Season
Thanksgiving is more than just a day of feasting; it’s a time to come together and celebrate what we’re thankful for. While traditional advice often emphasizes the basics, let’s elevate your approach to physical well-being this season with these cutting-edge tips:
Dynamic Warm-Up Before the Turkey Trot
If you’re planning a Thanksgiving morning run or family games, forget old-school stretching. Use a dynamic warm-up to prep your muscles and boost your range of motion.
Text Neck Prevention
As we catch up on social media or text friends and family Thanksgiving wishes, “text neck” can be a real issue. Counteract this by sitting tall or not at all and doing neck stretches every hour.
Mindfulness Through Movement
Instead of sitting to meditate or relax, try combining mindfulness with gentle movements like Tai Chi or a light stroll through the neighborhood.
Embrace your health by prioritizing your physical and mental well-being to ensure you have the best Thanksgiving yet! 🦃
A cozy, make-ahead fall bowl that brings Thanksgiving flavors to a weeknight lunch or dinner. Roasted sweet potatoes, tart cranberries, and crunchy pecans sit on a bed of protein-rich quinoa and greens – hearty enough to refuel after a workout, light enough to balance a big holiday week.
Ingredients
- 2 medium sweet potatoes, peeled and cubed
- 2 tbsp olive oil, divided
- 1 tbsp maple syrup
- 1/2 tsp cinnamon
- 1/2 tsp salt, divided
- 1 cup uncooked quinoa, rinsed
- 2 cups water or low-sodium broth
- 1/3 cup dried cranberries
- 1/4 cup chopped pecans
- 4 cups baby spinach or kale
- 1 tbsp apple cider vinegar
- 1 tsp Dijon mustard
Instructions
- Heat the oven to 425°F. Toss the sweet potatoes with 1 tbsp olive oil, the maple syrup, cinnamon, and 1/4 tsp salt, then spread on a lined baking sheet.
- Roast for 25–30 minutes, flipping halfway, until tender and caramelized at the edges.
- Meanwhile, combine the quinoa and water or broth in a saucepan and bring to a boil. Reduce the heat, cover, and simmer for 15 minutes. Remove from the heat and let it steam, covered, for 5 minutes, then fluff with a fork.
- Toast the pecans in a dry skillet over medium heat for 3–4 minutes, until fragrant.
- Whisk the remaining olive oil, the apple cider vinegar, Dijon, and remaining salt to make a quick dressing.
- Toss the spinach with the quinoa and dressing, then divide among four bowls. Top with the sweet potatoes, cranberries, and pecans.
What Makes Performance Physical Therapy Unique?
From your first appointment, you will see that our practice is built around a more personal standard of care.
Private Treatment Rooms
Every visit takes place in a private treatment room, allowing your provider to focus fully on you without distractions.
Delaware’s Most 5-Star Reviews
With the most 5-star Google reviews of any practice in Delaware, our reputation reflects the trust and results our patients experience every day.
Locally Owned, Not a Franchise
Locally owned and not part of a franchise, Performance PT is deeply connected to the community we serve and committed to care that feels both individualized and genuine.
Real Results. Real Recovery.
Performance PT is the only outpatient clinic I have found where I see a clinician for most of my appointment and the techs are very well trained and qualified. You are seen on time, listened to, and your program is tailored to your specific needs. They adjust your program based on how you respond and feel after sessions and how you are feeling. I have used this clinic several times in the past. I have recommended it to friends and family. I highly recommend Performance PT.
