Is it cold at your house!? Because my house is cold! November is here and so is the winter chill! With it, activities start to shift and winter sports begin. Many people will start to dust off their skis, snowboards, and ice skates. Other people may have to bring their shovel out of the garage to prepare for the first heavy snowfall.
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.
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, assist your back by using these strong muscles
- 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.
Now Open: Our New Physical Therapy Clinic in Reston, VA!
We’re excited to announce the opening of our brand-new Advantage Physical Therapy location in Reston, VA! Our expert physical therapy team will be offering the same high-quality care we’re known for now closer to you. We have loved offering physical therapy in Falls Church and now we are excited to expand and offer a rehab clinic in Reston, VA.
Whether you’re recovering from a injury, rebuilding after surgery, or looking to prepare for the cold or fight injuries from the cold, our team in Reston will provide personalized, evidence-based rehab
Sources Used
- 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-after-shoveling-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-tips/
Author
Alana Hamilton
Alana Hamilton is a physical therapist at Advantage Physical Therapy in Falls Church, Virginia. She is a proud Hokie from Virginia Tech with a major in Biology and a minor in psychology and sociology. Following graduation, she immediately got her doctorate in Physical Therapy from Radford University. She is an avid fan of Pilates, running, and hiking. On the weekends, she can be found hanging out with her family and babies as well as doing Spartan races with her old physical therapy classmates and friends. She is a big believer that during rehabilitation, "Motion is the Lotion" and that staying active is key to remaining healthy.
