11/12/2025
🌨️ Get Ready for Winter: A PT’s Guide to Preventing Cold-Weather Injuries ❄️
November is here — and so is the chill in the air! As we trade in rakes for snow shovels and hiking boots for skis or skates, it’s important to remember that our bodies might not be quite ready for the sudden switch.
Every year, thousands of people visit the ER for winter-related injuries — from slips and falls to sore backs after shoveling snow. The good news? With a little preparation, you can stay active and injury-free all winter long! 💪
Why Cold Weather Increases Injury Risk:
👉 Muscles tighten up, reducing flexibility and range of motion
👉 Joints become stiffer (especially if you have arthritis or past injuries)
👉 Less activity in the fall means weaker muscles
👉 Sudden, intense effort (like shoveling or skiing) can overload your body
How to Prepare for Winter Activities:
🏋️♀️ Start early (4–6 weeks before your first ski or skate day):
• Leg strength: Squats, lunges, and step-ups build ski-ready legs
• Core stability: Planks and rotation work improve balance and control
• Cardio: Walking, cycling, or swimming boost your endurance
• Ankle stability: Practice balancing on one leg or a wobble board
🧊 Don’t forget balance training! Most winter sports happen on slippery surfaces — strong balance now can prevent a painful fall later.
A little preparation goes a long way in keeping you safe, strong, and ready to enjoy all that winter has to offer! 🌨️💙
At Lake Area Therapy Services, our physical therapists can help you build strength, improve balance, and reduce injury risk before winter activities begin.
📍 Cromwell & Moose Lake
📞 Call 218-644-0910 & 218-485-2020 to schedule your winter-prep appointment today!
Adapted from the American Physical Therapy Association (APTA): “Prevent Winter Injuries” resources.
