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.

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 several effects on your body that can make injuries more likely:

  • Tighter Muscles: Muscles tighten up in response to cold, reducing your flexibility and range of motion.
  • Stiffer Joints: Joints can become stiffer, particularly if you have arthritis or previous injuries.
  • Deconditioned State: Reduced activity during the fall means your muscles may be deconditioned and less prepared for strain.
  • Sudden Exertion: Intense, sudden effort, like shoveling heavy snow, puts significant stress on an unprepared body.

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 these key areas:

  • Leg Strength: Squats, lunges, and step-ups build the quadriceps and glute strength needed for skiing and snowboarding.
  • Core Stability: Planks and rotational exercises improve your balance and control on the slopes or ice.
  • 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 can help prevent common ski and skating injuries.

Practice Your Balance

Many winter sports require excellent balance on slippery surfaces. Incorporating balance training into your routine now will pay off later.

The Smart Way to Shovel Snow

Snow shoveling sends thousands of people to the emergency room each year. Most of these injuries are completely preventable with the right technique and preparation.

Before You Shovel

  • Warm up with 5-10 minutes of light movement, such as marching in place, doing arm circles, or taking a brisk walk.
  • Dress in layers you can easily remove as you heat up.
  • Stay hydrated, even in cold weather. Your body still needs water.

Smart Shoveling Technique

  • Push, don’t lift. Push the snow to the side whenever possible.
  • Bend your hips and knees, not your back, when you do lift.
  • Keep loads light. It’s better to take more trips with smaller, lighter shovelfuls.
  • Avoid twisting. Move your feet to turn your body instead of twisting your torso.
  • Take frequent breaks to stretch and prevent overexertion.

A Quick Winter Warm-Up Routine

No matter what activity you’re doing, never start with cold muscles. Try this quick 5-minute warm-up before heading out.

1. Light Cardio (2 minutes):

  • Jog in place
  • Jumping jacks
  • Brisk walking

2. Dynamic Stretches (3 minutes):

  • Leg swings (forward and side-to-side)
  • Arm circles
  • Torso twists
  • Walking lunges

Remember to save static stretching (holding a stretch for 20-30 seconds) for after your activity when your muscles are warm and pliable.

When to Seek Help from a Physical Therapist

If you are returning to winter activities after an injury, have been inactive for a while, or are experiencing pain, a physical therapist can help. We can create a customized conditioning program to get you winter-ready and address any specific concerns.

Don’t let an avoidable injury steal your winter fun. Start preparing your body today, and you’ll enjoy the season to its fullest.

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