Winter can be a challenge even for the healthiest of bodies. Our natural response to cold is for the body to conserve warmth at the core which decreases circulation and blood flow to the muscles. Resulting stiffness can put added strain on muscles and ligaments.

Winter months generally reduce activity essential for a healthy body. Cold temperatures can trigger muscle spasms especially in kidney and pelvic areas. Hands exposed to cold, even for brief periods, start to stiffen, loose sensation and coordination. Also as we age, we become cold more easily as the circulatory systems slow and nerve endings become more sensitive. Skin becomes thinner, less elastic and insulating fatty tissue decreases. Activities such as snow shoveling, walking on icy areas, tension when driving over icy roads or reaching from a ladder to take down the last of those Christmas lights, can increase susceptibility to frostbite, chilling or injuries.

Enjoy the cool weather, but bundle up with warm light weight clothing to keep muscles warm and flexible. Avoid exposing sensitive areas of the low back to cold. Hot baths after a cold day can help keep muscles flexible - another good reason to use that hot tub! Stretch in the mornings, at bed time and intermittently throughout the day. Be sure to warm up before workouts. You may be stiffer than you think. Keep hydrated. The tendency in cool weather is to drink less water even though air tends to be much drier. Get a good night's sleep to improve your overall stamina. Watch your activities. Reaching and twisting with a stiff back and slips on the ice are a major cause of wrist, shoulder and back injuries or fractures. Wear proper shoes with good traction or use some of the pull on tread devices to avoid slipping. If you must work from a ladder, make extra sure the equipment is stable. Warm up, stretch and take breaks when snow shoveling. Give yourself time! Things take a bit longer in the winter, so listen to Mother Nature and slow down a bit.

If you fall, injure yourself or just feel stiff, listen to your body. If you are in pain, muscle relaxers and pain relievers may help, but often injuries result from stiffness, postural misalignment or soft tissue tightness. Therapy can help you release tightness, reduce pain and regain postural alignment. Your therapist can also help you learn body mechanics and how to modify activity or use a different tool to help you heal and reduce the chance of re-injury.

Take care of yourself now so you'll be in great shape when spring does finally decide to come!