Get Ready for Winter: A PT's Guide to Preventing Cold-Weather Injuries

CTS
12 minutes ago
2 min read

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.

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.

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 stresses unprepared bodies

Preparing for Winter Sports

Whether you're skiing, snowboarding, or ice skating, 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.

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 cold weather-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.

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