Get Ready for Winter: A PT's Guide to Preventing Cold-Weather Injuries
November is here, and with it comes the chill in the air that signals a shift in our activities.For many, this means dusting off skis, snowboards, and ice skates. For others, it eventually means facing the first heavy snowfall with a shovel in hand.
But this sudden shift from fall activities to winter sports and chores can be a shock to the system. Thousands of people are treated in emergency rooms for winter sports-related injuries every year. Add to that the thousands more who injure their backs and shoulders from improper snow shoveling, and it's clear: our bodies are often not ready for the cold.
The good news? A little preparation goes a long way in keeping you active and injury-free all winter long.
Why Winter Increases Injury Risk
Cold weather has some effects on your body, which can make injuries more likely:
Muscles tighten up in response to cold, reducing flexibility and range of motion
Joints become stiffer, particularly if you have arthritis or previous injuries
Reduced activity during fall means muscles may be deconditioned
Sudden intense exertion (like shoveling heavy snow) stresses unprepared bodies
Preparing for Winter Sports
Whether you're skiing, snowboarding, ice skating, or snowshoeing, sport-specific preparation is essential.
Start Early: Begin conditioning 4-6 weeks before your first outing.
Focus on:
Leg strength: Squats, lunges, and step-ups build the quad and glute strength needed for skiing and snowboarding
Core stability: Planks and rotational exercises improve balance and control
Cardiovascular fitness: Winter sports are demanding, build your endurance with walking, cycling, or swimming
Ankle stability: Balance exercises on one leg or a wobble board help prevent common ski injuries
Practice Balance: Many winter sports require balance on slippery surfaces. Incorporating balance training now pays off later. Tip: Brush your teeth on one leg each day to easily build it in to your day.
The Smart Way to Shovel Snow
Snow shoveling sends thousands to the emergency room each year. Most injuries are completely preventable with proper technique and preparation.
Before You Shovel:
Warm up with 5-10 minutes of light movement - march in place, do arm circles, or take a brisk walk
Dress in layers you can remove as you heat up
Stay hydrated, even in cold weather
Smart Shoveling Technique:
Push snow rather than lifting when possible
Bend at your hips and knees, not your back
Keep loads light - take more trips with smaller amounts
Avoid twisting - move your feet instead
Take frequent breaks to prevent overexertion
Winter Warm-Up Routine
No matter what activity you're doing, don't start cold. Try this quick 5-minute warm-up:
Light cardio (2 minutes): Jog in place, jumping jacks, or brisk walking
Dynamic stretches (3 minutes): Leg swings, arm circles, torso twists, walking lunges
Save static stretching for after your activity when muscles are warm
When to Seek Help
If you're returning to winter activities after injury, haven't been active recently, or experience pain, your physical therapist can create a customized conditioning program to get you winter-ready.
Don't let an avoidable injury steal your winter fun. Start preparing your body today, and you'll enjoy the season to its fullest.
Sources:
American Academy of Orthopaedic Surgeons (AAOS). "Prevent Snow Shoveling and Snowblowing Injuries." OrthoInfo. https://orthoinfo.aaos.org/en/staying-healthy/prevent-snow-shoveling-and-snowblowing-injuries/
BenchMark Physical Therapy. "Winter Sports Safety Tips." August 27, 2023. https://www.benchmarkpt.com/blog/winter-sports-safety-tips/
Mayo Clinic Health System. "Tips for safe snow shoveling." March 10, 2023. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-safe-snow-shoveling
Sanford Health News. "Shoveling snow safely: Steps to prevent injury." December 17, 2024. https://news.sanfordhealth.org/healthy-living/preparation-key-preventing-injury-shoveling/
CORA Physical Therapy. "Tips for Preventing Snow Shoveling Injuries." June 27, 2022. https://coraphysicaltherapy.com/techniques-to-reduce-pain-before-during-and-long-aftershoveling-snow/
Breakthru Physical Therapy. "Navigating Winter Sports: Injury Prevention with Physical Therapy." January 24, 2024. https://www.breakthruptfitness.com/navigating-winter-sports-injury-prevention-with-physical-therapy-nj.html
Academy Orthopedics. "Common Winter Sports Injuries and How to Treat Them: Expert Advice and Tips." February 12, 2025. https://www.academyorthopedics.com/blog/common-winter-sports-injuries-and-how-to-treat-them-expert-advice-and-tip
