Common Winter Injuries, Recovery, and How to Avoid the Next Fall

Winter slips happen fast. Sometimes you bounce back up and feel okay, only for the stiffness to show up later. Other times, you know right away something isn’t right. Either way, it helps to understand the injuries we see most often after a fall, what recovery can look like, and how to lower your odds of doing it again. 

Common injuries after slipping on ice or snow

Wrist and hand injuries (from catching yourself) 

The classic fall is a “FOOSH” injury, falling on an outstretched hand. That can lead to: 

• Wrist sprains (stretched or irritated ligaments) 

• Distal radius fractures (a common wrist fracture) 

• Scaphoid fractures (thumb side wrist fracture that can be missed early) 

• TFCC injuries (cartilage injury on the pinky side of the wrist) 

• Thumb ligament sprains (sometimes called skier’s thumb)
  
  

Knee injuries (from twisting or landing awkwardly) 

When your foot slides and your knee twists, you can see: 

• Meniscus irritation or tears 

• MCL sprains (inner knee ligament) 

• Patellar contusions (bruised kneecap) from direct impact 

• Less commonly, a more forceful twist can contribute to ACL injury. 

Ankle and foot injuries (from rolling the ankle on uneven snow or ice) 

A quick slide or edge catch can cause: 

• Lateral ankle sprains (the most common “rolled ankle”) 

• High ankle sprains (often more stubborn and slower to settle) 

• 5th metatarsal fractures (outer foot fracture, sometimes after a roll) 

Shoulder injuries (from landing on your side or bracing with the arm) 

Falls can overload the shoulder and lead to: 

• Rotator cuff strains (and sometimes tears, depending on the force and age) 

• AC joint sprains (top of shoulder “separation”) 

• Shoulder subluxation or dislocation (joint partially or fully coming out) 

Tailbone and low back injuries (from landing on your backside) 

This is the “I sat down hard” fall. Common injuries include: 

• Coccyx contusion or fracture (tailbone bruise or break) 

• Lumbar strain (overstretched muscles) 

• Facet joint irritation (irritated joints in the back) 

• In higher-risk populations, a fall can also cause a vertebral compression fracture, which needs medical evaluation. 

Treatment and recovery options 

Some soreness is normal early on, but recovery usually goes better when you don’t just shut everything down. The right plan depends on the injury, but in general: 

• Sprains and strains often need a blend of protection early on, then progressive mobility and strengthening. 

• Fractures usually require initial imaging and a medical plan. PT often helps after you’re cleared or after immobilization to restore motion, strength, and function. 

• Meniscus and knee ligament injuries typically respond well to reducing swelling, restoring motion, strengthening the quads and hips, and gradually reintroducing stairs and longer walks. 

• Shoulder injuries do best when you find the right balance between rest and safe movement. Waiting too long to move a shoulder can lead to significant stiffness and a longer road back.

Physical therapy is often used to: 

• Restore range of motion safely (especially for wrists, shoulders, and ankles) 

• Reduce swelling and stiffness 

• Rebuild strength and stability around the injured area 

• Retrain walking and stair mechanics so you’re not compensating 

• Get you back to your routine with a step-by-step progression 

Precautions to avoid falls and injury 

A few simple changes make winter a lot less sketchy. 

Walking tips 

• Take shorter steps and slow down, especially when turning 

• Keep your center of mass over your feet, and avoid rushing 

• Scan ahead for shiny patches, slush, and uneven spots 

• Use railings on stairs, even if you usually don’t 

Footwear 

• Choose boots or shoes with deep tread and a snug fit 

• Replace worn-out soles; winter is not the season to “make them work.” 

• Consider traction devices for icy surfaces, but take them off indoors 

At-home precautions 

• Use sturdy mats inside and outside the door to handle wet boots 

• Improve lighting near steps and entryways 

• Salt early and keep salt where you’ll actually grab it 

• Reduce clutter in the drop zone (shoes, bags, coats on the floor is a fall waiting to happen) 

Build a little “catch yourself” capacity. 

You don’t need a complicated routine. Better balance and stronger legs make it easier to recover if you do slip. PT often focuses on: 

• Hip strength (especially side-to-side stability) 

• Ankle mobility and calf flexibility 

• Core control that supports balance during walking and stairs 

When it’s smart to get evaluated 

Don’t wait it out if: 

• Symptoms are getting worse after a few days 

• You can’t bear weight normally, climb stairs, or use your arm for daily tasks 

• You feel unstable when walking 

• You have numbness, tingling, or symptoms traveling into an arm or leg 
• You suspect a fracture or dislocation, or you hit your head