Fall Prevention and Staying Active During Winter Weather
Brrr, it’s cold out there! With winter and icy weather comes safety risks, such as getting injured from a strain while shoveling (or slipping on ice as you walk in a parking lot!)
Having your balance assessed this season could help you to avoid fall-related injuries. Give MSK Centre a call today to schedule an appointment, so we can help you feel steady on your feet!
Our therapists are the balance experts in the field and want to make sure our patients lower their fall risk as much as possible.
Staying Safe and Active In Winter
Between the limited daylight hours, chilly temperatures, and occasionally icy conditions outside, staying safe and healthy can be challenging. Anything you can do to keep active during the winter months is a step in the right direction!
Ice and snow are the biggest threats that winter poses, especially to older patients! Slipping on ice can result in nasty, painful falls. However, with preparation and planning, you can stay safe and active in the winter months. This may sometimes feel difficult to accomplish due to injuries and inclement weather, but knowing the proper steps to take can help you keep doing the things you enjoy no matter the conditions outside.
The most common injuries related to cold weather happen from falls on icy sidewalks, steps, driveways, and porches. Ideally, you will stay off the ice when possible. Walking on ice is extremely dangerous, regardless of how good your balance is. Do your best to keep your steps and walkways free of ice with sand, salt, or cat litter.
If you plan to run or walk on snowy, icy surfaces, attaching snow or ice spikes to your boots or running shoes will help you maintain traction to reduce the risk of falls. Be careful when wearing spikes on the pavement as they are designed to penetrate the ground and affect your balance.
How Can a Balance Expert Help Me Reduce My Fall Risk?
The physiotherapists at MSK Centre are balance experts who can help you improve your balance and fight back against the risk of falling this winter.
Your therapist will perform a thorough physical examination to identify the source of your pain and/or injuries if they are present. Your mobility, strength, balance, and gait will be assessed as well to determine your fall risk. This information will help us create a program that includes targeted manual techniques, mobility work, strengthening, and any appropriate balance and gait techniques that can help keep you upright and on your feet this season!
What Should I Expect During Therapy?
The first thing you should know about therapy for balance is that this kind of therapy is not a “one size fits all” approach. Your program will be specific to your needs and wants and fit into your lifestyle.
Some of the interventions you can expect to experience at MSK Centre are:
These exercises will address muscle weakness which is often a primary contributing factor to poor balance and falls during winter weather. With strength and balance training, patients are better equipped to recover from unexpected lapses in gait or a momentary loss of balance to prevent falls.
Gait training will include activities to improve gait mechanics and increase your confidence and safety in navigating across different terrains (icy sidewalks, porches, parking lots) and around various obstacles, such as snow. Our physiotherapists will also evaluate the need for an assistive device or perhaps adjust the device you are currently using.
This kind of training will be incorporated into your physiotherapy treatment to help your body learn how to better respond to environmental challenges to your balance. For example, you may be asked to stand on one leg while performing a mentally challenging task, such as reciting the alphabet or reading a paragraph of text out loud. Our physiotherapists will also teach you balance strategies to help mitigate fall risk.
May improve muscle endurance and improve aerobic capacity for activity. Both will reduce fatigue as a risk factor for falls when walking or completing daily tasks.
Contact Us Today For a Balance Assessment
MSK Centre wants our patients to feel safe and confident in their mobility and balance. Winter can be a difficult time for those with compromised balancing abilities; however, with the help of a physiotherapist at our clinic, it doesn’t have to be!
Call us today to have your balance assessed this snowy season. We can determine if you are at risk for falls, show you how to prevent them, and address any pain or discomfort you may be having. The well-being of our patients is important to us, no matter what season we’re in!
Return to PT at MSK Centre!
Miss feeling your best? Come back to MSK Centre and let us help you get there—schedule your appointment today!
“After my lower back injury, I was sent to MSK Centre where I was directed to Vito. His physiotherapy applied to my injury was performed exceptionally and helped me fully recover and be 100% able to do my duties at work.”
-Nelu C.
Announcing Our New 40+ Personal Training Program!
At MSK Centre, we know that getting back to regular exercise (or starting from scratch) can be intimidating, especially if you’re middle-aged or older. Fortunately, you’ve got a helping hand with our new personal training program.
Why Work with a Personal Trainer?
It’s not a secret that physical inactivity increases the risk of many chronic illnesses. Regular exercise can reduce joint pain, help with high blood sugar or blood pressure, and protect against age-related muscle decline.
Unfortunately, many people in midlife find traditional fitness centres overwhelming or unwelcoming. And if you’re managing a chronic condition (like arthritis), you may need some additional support to stay safe.
Our personal training program works to remove these barriers. Led by a kinesiologist and targeting people 40 and up, it can help you build strength, improve mobility, and reduce health risks that can develop as you age.
What sets us apart is that we tailor your workout plans specifically to your physical ability, medical history, and personal goals. Whether you’re managing osteoarthritis or just want to boost your wellness, we’re here to help!
What Does the Program Offer?
- Consultation with a physiotherapist as needed
- Supervised strength training adapted to each individual’s needs
- Balance and coordination exercises to reduce fall risk
- Mobility work to ease stiffness and support joint health
- Conditioning for improved cardiovascular capacity, including VO₂ Max testing
- Activity-specific training to support lifestyle and injury prevention
- Safe progression for those recovering from injury or managing chronic conditions
Ready to Get Started?
If you think you’d benefit from our new program, contact MSK Centre today to set up your initial appointment!
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Exercise of the Month
ONE LEG BALANCE
With your hands on the back of a chair, countertop, or wall, slowly lift your uninjured leg upward behind you so that your weight lies on the leg with the injured ankle. Hold this position for 20 to 30 seconds and gradually progress to more seconds as you get stronger.
2 Sets, 1 Rep. (Materials needed: chair)
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January Word Scramble
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aoceeibrtln
seaeynwr
sneuoloirt
iplcmosy
orkrfsiwe
Answer Key
hibernation
celebration
new years
resolution
olympics
fireworks
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Healthy Recipe
New Year’s Black-Eyed Peas For Good Luck
Enjoy this hearty New Year’s Black-Eyed Peas for Good recipe — a warm, flavorful dish rooted in tradition and good fortune. It’s the perfect way to start the year with comfort, nourishment, and a little extra luck on your plate!
Ingredients:
- 1 pound dry black-eyed peas
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 2 cloves garlic, minced
- 8 cups water
- 2 (32 ounce) cartons chicken broth
- 1 pound smoked ham hocks
- salt and pepper to taste
- 1 (14.5 ounce) can diced tomatoes
- 5 pepperoncini peppers
- ½ teaspoon garlic powder
- ¼ teaspoon ground thyme
- 1 bay leaf
Directions:
Place the black-eyed peas into a large container and cover with several inches of cool water; let soak, 8 hours to overnight. Drain and rinse before using. Heat oil in a large stockpot over medium heat. Add onion and garlic; cook and stir until onion becomes translucent, about 5 minutes. Pour in 8 cups of water and chicken broth; bring to a boil, then reduce heat to a simmer. Stir in soaked black-eyed peas, ham hocks, tomatoes, pepperoncini, bay leaf, garlic powder, thyme, salt, and pepper. Cover and simmer until peas are tender, ham meat is falling off the bones, and the broth is thickened, about 3 hours.
Refer a Friend
If you’ve experienced the outstanding care at MSK Centre, why not share it with your friends? Referring them means giving them access to personalized treatment that can make a real difference in their health and well-being. Help them find a trusted healthcare partner—refer a friend to MSK Centre today!
Meet Our Team
Robert Chalmers
B.Sc.(PT), B.A.(PHE), MCPA
Drew Dupras
Hons. B. Kin, M.Sc.PT
Jordan Fayez
BKin (Hon), M.Sc.PT
Parth Suthar
Hons. BHSc. Kin, DPT
Joan Tew
B.H.Sc.PT
Thirusan Thiruchelvam
B.Sc.Kin(Hons), M.Sc.PT, Cert.SMT
Adam Yousufzay
BSc Honours, MScPT
Adrienne Paliyath
BSc(Kin), M.Sc.(P.T.)
Alexandra Ilich
B.H.Sc.(PT), H.B.Sc., MCPA, Advanced BoneFit™ Certified
Patrick Lee
PT, BScPT, BSc, MSc
Dr. Julia Callaghan
B.Sc. (Hons), DC
Dr. Joel Dixon
B.Kin. (Hons), DC
Dr. Michael Frey
B.Sc. (Hons.), DC
Dr. Kevin Fuss
B.Sc, DC
Dr. Andrew Robb
BA, DC, FRCCSS(C), CSCS, Acu., ART®
Dr. Nick Bayley
MD, FRCS(C), Dip Sport Med
Dr. Olivier Gauthier-Kwan
MD, FRCS(C)
Dr. Chris Geddes
MD, MSc, FRCS(C)
Dr. Brandon Girardi
MD, MEd, FRCS(C)
Dr. Paul Grosso
MD, FRCS(C)
Dr. Thomas Hupel
MD, MSc, FRCS(C)
Dr. Rick Lau
MD, MSc, FRCS(C)
Dr. Matthew Snider
MD, FRCS(C)
Dr. David Stevens
MD, BSc, FRCS(C), CIME
Dr. Horacio Yepes
MD FRCSC
Dr. Kevin Asem
MD, CCFP(SEM), Dip Sport Med
Dr. John McCuaig
MD, CCFP(SEM), Dip Sport Med
Alicia Petrie
CCPA, B.Sc.PA, B.Sc.Kin (Hons)
Kim Schlattman
CCPA, B.H.Sc. PA, BSc. (Hons)
