Winter is Here: A PT's Guide to Staying Injury-Free This Season
- Stephanie Korso
- 2 days ago
- 3 min read
Winter didn’t waste any time this year. We’ve already had a big snowfall, and many of us had our first round of shoveling, slipping, and adjusting to icy conditions. As the snow comes down, the risk of injury goes up.
Every winter, thousands of people end up in emergency rooms due to skiing and snowboarding accidents, slips on ice, and shoulder or back injuries from shoveling. Even more people quietly develop nagging aches and pains simply because their bodies weren’t ready for the sudden seasonal shift.
The good news? With a little preparation and awareness, you can move confidently and safely all winter long.
Why Cold Weather Increases Your Risk for Injury
The first real cold snap affects the body in predictable ways:
Muscles tighten in response to the cold, reducing flexibility
Joints stiffen, especially in people with arthritis or old injuries
Balance decreases on icy or uneven surfaces
Activity naturally drops, leaving muscles deconditioned
Sudden heavy exertion (like shoveling wet, heavy snow) overloads unprepared tissues
All of this means your muscles, joints, and nervous system need a little help easing into winter mode.
How to Shovel Smart this Season
The recent heavy snowfall caught many people unprepared, leading to a wave of new aches and pains. The good news is that most shoveling-related injuries are preventable. Here’s how to protect yourself next time the forecast calls for accumulation:
Before Heading Outside:
Warm up gently for 5–10 minutes
Dress in layers that you can remove as you heat up
Stay hydrated (yes - even when it’s freezing outside)
Use Good Body Mechanics:
Push the snow instead of lifting when possible
If you must lift, bend through your hips and knees, not your back
Take smaller scoops - wet snow is deceptively heavy
Avoid twisting - instead, move your feet to turn
Take frequent breaks, even if that means resting every 5–10 minutes
How to Prepare for Winter Sports
Whether you ski, snowboard, skate, snowshoe, or just love winter hikes, preparation matters - even if the snow has already arrived. Even 2-3 weeks of targeted conditioning can make a huge difference.
Start with the basics:
Leg Strength: Squats, lunges, and step-ups help support the demands of skiing, skating, and navigating uneven terrain.
Core Stability: Planks, dead bugs, and rotational exercises improve core control and reduce the risk of falls.
Cardiovascular Endurance: Walking, cycling, rowing, and swimming help build the stamina you need for winter sports.
Ankle and Hip Stability: Single-leg balance, balance on unstable surfaces, and hip strengthening exercises can help prevent common knee and ankle injuries.
Even if you've already had your first outing, it's not too late to start a winter routine. Your body will thank you.
An Easy Winter Warm-Up to Help Prevent Injury
Avoid starting a winter activity "cold". Whether it's shoveling, walking the dog, or hiking outside, here is an easy 5-minute routine to warm you up:
Light movement (2 minutes): March in place, go on a brisk walk, or do some gentle jogging.
Dynamic mobility (3 minutes): Perform leg swings, arms circles, trunk rotation, or walking lunges.
Save any static stretching for after your activity, once your muscles are warm.
When to See a Physical Therapist
Schedule an appointment if you:
Feel a "twinge" while shoveling
Have hip or knee pain after skating or skiing
Haven't been active recently and want to warm up safely
Are recovering from an injury
Notice any new or persistent pain
A physical therapist can help you return to winter activities safely and confidently and keep you moving all season long. Schedule your appointment at Indepth Physical Therapy today!
References
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/