Preventing Holiday Injuries: Cold Weather

The holidays are here, and with them 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.

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 is 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

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, not your back
• 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, do not start cold. Try this quick 5-minute warm-up:

1. Light cardio (2 minutes): Jog in place, jumping jacks, or brisk walking
2. Dynamic stretches (3 minutes): Leg swings, arm circles, torso twists, lunges

Save static stretching for after your activity when muscles are warm.

When to Seek Help

If you are returning to winter activities after injury, have not been active recently, or experience pain, your physical therapist can create a customized conditioning program to get you winter-ready. Do not let an avoidable injury steal your winter fun. Start preparing your body today, and you will enjoy the season to its fullest.

Resources

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-injuries/
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-safe-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-after-shoveling-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-physical-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-treat-them-expert-advice-and-tips/