{"id":7384,"date":"2025-12-12T09:47:00","date_gmt":"2025-12-12T14:47:00","guid":{"rendered":"https:\/\/liveyourlifept.com\/blog\/?p=7384"},"modified":"2025-11-24T21:50:22","modified_gmt":"2025-11-25T02:50:22","slug":"preventing-holiday-injuries-cold-weather","status":"publish","type":"post","link":"https:\/\/liveyourlifept.com\/blog\/2025\/12\/12\/preventing-holiday-injuries-cold-weather\/","title":{"rendered":"Preventing Holiday Injuries: Cold Weather"},"content":{"rendered":"\n<p>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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>The good news? A little preparation goes a long way in keeping you active and injury-free all winter long.<\/p>\n\n\n\n<p><strong>Why Winter Increases Injury Risk<\/strong><\/p>\n\n\n\n<p>Cold weather has some effects on your body, which can make injuries more likely:<\/p>\n\n\n\n<ul>\n<li><strong>Muscles tighten up<\/strong> in response to cold, reducing flexibility and range of motion<\/li>\n\n\n\n<li><strong>Joints become stiffer<\/strong>, particularly if you have arthritis or previous injuries<\/li>\n\n\n\n<li><strong>Reduced activity<\/strong> during fall means muscles may be deconditioned<\/li>\n\n\n\n<li><strong>Sudden intense exertion<\/strong> (like shoveling heavy snow) stresses unprepared bodies<\/li>\n<\/ul>\n\n\n\n<p><strong>The Smart Way to Shovel Snow<\/strong><\/p>\n\n\n\n<p>Snow shoveling sends thousands to the emergency room each year. Most injuries are completely preventable with proper technique and preparation.<\/p>\n\n\n\n<p>Before You Shovel:<\/p>\n\n\n\n<ul>\n<li><strong>Warm up<\/strong> with 5-10 minutes of light movement &#8211; march in place, do arm circles, or take a brisk walk<\/li>\n\n\n\n<li><strong>Dress in layers<\/strong> you can remove as you heat up<\/li>\n\n\n\n<li><strong>Stay hydrated<\/strong>, even in cold weather<\/li>\n<\/ul>\n\n\n\n<p>Smart Shoveling Technique:<\/p>\n\n\n\n<ul>\n<li><strong>Push snow<\/strong> rather than lifting when possible<\/li>\n\n\n\n<li><strong>Bend at your hips and knees,<\/strong> not your back<\/li>\n\n\n\n<li><strong>Keep loads light<\/strong> &#8211; take more trips with smaller amounts<\/li>\n\n\n\n<li><strong>Avoid twisting<\/strong> &#8211; move your feet instead<\/li>\n\n\n\n<li><strong>Take frequent breaks<\/strong> to prevent overexertion<\/li>\n<\/ul>\n\n\n\n<p><strong>Winter Warm-Up Routine<\/strong><\/p>\n\n\n\n<p>No matter what activity you&#8217;re doing, do not start cold. Try this quick 5-minute warm-up:<\/p>\n\n\n\n<ol>\n<li><strong>Light cardio<\/strong> (2 minutes): Jog in place, jumping jacks, or brisk walking<\/li>\n\n\n\n<li><strong>Dynamic stretches<\/strong> (3 minutes): Leg swings, arm circles, torso twists, lunges<\/li>\n<\/ol>\n\n\n\n<p>Save static stretching for after your activity when muscles are warm.<\/p>\n\n\n\n<p><strong>When to Seek Help<\/strong><\/p>\n\n\n\n<p>If you are returning to winter activities after injury, have not been active recently, or experience pain, your <a href=\"http:\/\/liveyourlifept.com\/services\/physical-therapy\" target=\"_blank\" rel=\"noreferrer noopener\">physical therapist<\/a> 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.<\/p>\n\n\n\n<p><strong>Resources<\/strong><\/p>\n\n\n\n<ol>\n<li><strong>American Academy of Orthopaedic Surgeons (AAOS).<\/strong> &#8220;Prevent Snow Shoveling and Snowblowing Injuries.&#8221; OrthoInfo. <a href=\"https:\/\/orthoinfo.aaos.org\/en\/staying-healthy\/prevent-snow-shoveling-and-snowblowing-injuries\/\">https:\/\/orthoinfo.aaos.org\/en\/staying-healthy\/prevent-snow-shoveling-and-snowblowing-injuries\/<\/a><\/li>\n\n\n\n<li><strong>BenchMark Physical Therapy.<\/strong> &#8220;Winter Sports Safety Tips.&#8221; August 27, 2023. <a href=\"https:\/\/www.benchmarkpt.com\/blog\/winter-sports-safety-tips\/\">https:\/\/www.benchmarkpt.com\/blog\/winter-sports-safety-tips\/<\/a><\/li>\n\n\n\n<li><strong>Mayo Clinic Health System.<\/strong> &#8220;Tips for safe snow shoveling.&#8221; March 10, 2023. <a href=\"https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/tips-for-safe-snow-shoveling\">https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/tips-for-safe-snow-shoveling<\/a><\/li>\n\n\n\n<li><strong>Sanford Health News.<\/strong> &#8220;Shoveling snow safely: Steps to prevent injury.&#8221; December 17, 2024. <a href=\"https:\/\/news.sanfordhealth.org\/healthy-living\/preparation-key-preventing-injury-shoveling\/\">https:\/\/news.sanfordhealth.org\/healthy-living\/preparation-key-preventing-injury-shoveling\/<\/a><\/li>\n\n\n\n<li><strong>CORA Physical Therapy.<\/strong> &#8220;Tips for Preventing Snow Shoveling Injuries.&#8221; June 27, 2022. <a href=\"https:\/\/coraphysicaltherapy.com\/techniques-to-reduce-pain-before-during-and-long-after-shoveling-snow\/\">https:\/\/coraphysicaltherapy.com\/techniques-to-reduce-pain-before-during-and-long-after-shoveling-snow\/<\/a><\/li>\n\n\n\n<li><strong>Breakthru Physical Therapy.<\/strong> &#8220;Navigating Winter Sports: Injury Prevention with Physical Therapy.&#8221; January 24, 2024. <a href=\"https:\/\/www.breakthruptfitness.com\/navigating-winter-sports-injury-prevention-with-physical-therapy-nj.html\">https:\/\/www.breakthruptfitness.com\/navigating-winter-sports-injury-prevention-with-physical-therapy-nj.html<\/a><\/li>\n\n\n\n<li><strong>Academy Orthopedics.<\/strong> &#8220;Common Winter Sports Injuries and How to Treat Them: Expert Advice and Tips.&#8221; February 12, 2025. <a href=\"https:\/\/www.academyorthopedics.com\/blog\/common-winter-sports-injuries-and-how-to-treat-them-expert-advice-and-tips\/\">https:\/\/www.academyorthopedics.com\/blog\/common-winter-sports-injuries-and-how-to-treat-them-expert-advice-and-tips\/<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>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 &#8230;<\/p>\n","protected":false},"author":43,"featured_media":7385,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[64,154,156,165,271,5159,376],"tags":[4158,1946,2002,2083,2752,2998,3393,3464,3990,4012,4060],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Preventing Holiday Injuries: Cold Weather - LYL<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/liveyourlifept.com\/blog\/2025\/12\/12\/preventing-holiday-injuries-cold-weather\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Preventing Holiday Injuries: Cold Weather - LYL\" \/>\n<meta property=\"og:description\" content=\"The holidays are here, and with them comes the chill in the air that signals a shift in our activities. 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