❄️ Get Ready for Winter: A PT's Guide to Preventing Cold-Weather Injuries
- danacschmidt
- 5 days ago
- 3 min read
November brings crisp air, changing activities, and the first reminders that winter is on its way. For many people, this means pulling out skis, snowboards, and ice skates. For others, it means preparing for the season’s first heavy snowfall — and the shoveling that comes with it. This sudden transition from fall routines to winter sports and chores can be a shock to the body. Each year, thousands of people end up in emergency rooms due to winter sports injuries, and many more strain their backs and shoulders from improper snow shoveling.
The good news? A little preparation goes a long way in helping you stay active, safe, and injury-free all winter long.
🌬️ Why Winter Increases Injury Risk
Cold weather changes how your body moves and responds, making injuries more likely. Common risk factors include:
Muscle tightness: Cold temperatures cause muscles to stiffen, reducing flexibility.
Joint stiffness: Especially in those with arthritis or past injuries.
Deconditioning: Many people naturally move less during fall.
Sudden exertion: Heavy shoveling or jumping straight into winter sports can strain unprepared muscles and joints.
🎿 Preparing for Winter Sports
Whether you're skiing, snowboarding, ice skating, or snowshoeing, preseason conditioning is key.
Start Early
Begin conditioning 4–6 weeks before your first outing. Focus on:
Leg Strength
Squats
Lunges
Step-ups
Stronger quads and glutes improve control and reduce injury risk.
Core Stability
Planks
Rotational core exercises
A solid core improves balance and endurance.
Cardiovascular Fitness
Walking
Cycling
Swimming
Winter sports are demanding — build your stamina now.
Ankle Stability
Single-leg balance
Wobble board drills
These exercises help prevent common ankle and knee injuries.
Practice Balance
Winter sports often involve slippery surfaces and shifting weight. Training your balance ahead of time will pay off when you're out on the snow or ice.
🥶 Safe Snow Shoveling Tips
Snow shoveling sends thousands of people to the ER every year — but most of these injuries are preventable.
Before You Shovel
Warm up for 5–10 minutes (marching in place, arm circles, or a fast walk)
Dress in layers so you can adjust as you warm up
Drink water — hydration matters even in cold weather
Smart Shoveling Technique
Push snow instead of lifting when possible
Bend with your hips and knees, not your back
Keep loads small and manageable
Move your feet instead of twisting your spine
Take frequent breaks to avoid overexertion
🔥 Quick Winter Warm-Up Routine
Always warm up before heading outside — starting cold increases your injury risk.
Try this simple 5-minute warm-up:
Light cardio (2 minutes):Jog in place, do jumping jacks, or walk briskly.
Dynamic stretching (3 minutes):
Leg swings
Arm circles
Torso twists
Walking lunges
Save static stretching for after activity, when your muscles are warm.
🧑⚕️ When to Seek Help
If you're returning to winter activities after an injury, haven’t been active in a while, or feel pain with movement, a physical therapist can help you get winter-ready. PTs can:
Assess your movement, strength, and balance
Identify injury risks
Build a customized winter-conditioning plan
Help you return to activity safely and confidently
❄️ Enjoy a Strong, Safe Winter
Don’t let preventable injuries get in the way of enjoying your favorite winter activities. With a little preparation and smart movement, you can stay active, strong, and ready for everything the season brings.
Sources Used
1. 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-i njuries/
2. BenchMark Physical Therapy. "Winter Sports Safety Tips." August 27, 2023. https://www.benchmarkpt.com/blog/winter-sports-safety-tips/
3. Mayo Clinic Health System. "Tips for safe snow shoveling." March 10, 2023. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-saf e-snow-shoveling
4. Sanford Health News. "Shoveling snow safely: Steps to prevent injury." December 17, 2024. https://news.sanfordhealth.org/healthy-living/preparation-key-preventing-injury-shoveling/
5. 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/
6. Breakthru Physical Therapy. "Navigating Winter Sports: Injury Prevention with Physical Therapy." January 24, 2024. https://www.breakthruptfitness.com/navigating-winter-sports-injury-prevention-with-physi cal-therapy-nj.html
7. 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-tr eat-them-expert-advice-and-tips/
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