Don't Let Winter Activities Catch Your Body Off Guard

As temperatures drop and the first snowflakes begin to fall, Peak Sports & Spine PT is urging community members to take proactive steps to avoid the spike in cold-weather injuries that happens each winter season.

Emergency departments across the country treat thousands of patients annually for preventable winter-related injuries, from skiing accidents to snow shoveling mishaps. Physical therapists at Peak emphasize that many of these injuries stem from a common problem: bodies unprepared for the sudden demands of winter activities.

They say the same pattern happens every year: people go from relatively sedentary fall routines straight into physically demanding winter sports or heavy snow removal, and their bodies simply aren't ready for that shock.

Cold Weather Creates Perfect Storm for Injury

The physical therapists at Peak point to several factors that increase vulnerability during winter months. Cold temperatures cause muscles to contract and lose flexibility, while joints, especially those affected by arthritis, become noticeably stiffer. Combined with deconditioning from reduced fall activity, these changes set the stage for strains, sprains, and more serious injuries.

Prevention Starts Weeks Before the First Snowfall

Rather than waiting until winter arrives, Peak Sports & Spine PT recommends starting a conditioning program 4-6 weeks in advance. The focus should be on building leg and core strength, improving cardiovascular endurance, and developing better balance. These are all critical components for safe participation in winter activities.

For those who enjoy skiing, snowboarding, or ice skating, targeted exercises like squats, lunges, and single-leg balance work can significantly reduce injury risk. Even for less athletic winter tasks, preparation matters.

Snow Shoveling: A Hidden Hazard

One of the most underestimated winter dangers occurs right in people's driveways. Improper snow shoveling technique and inadequate warm-up contribute to thousands of back and shoulder injuries each season.

Peak Sports & Spine PT advises a simple approach: always warm up before heading outside, push snow instead of lifting when possible, and take frequent breaks. Small adjustments in technique, like bending from the hips rather than the back and pivoting with the feet instead of twisting can make the difference between a cleared driveway and an emergency room visit.

The Five-Minute Solution

For all winter activities, Peak Sports & Spine PT stresses one non-negotiable rule: never start cold. A simple five-minute routine combining light cardio and dynamic stretching prepares muscles and joints for the work ahead, reducing injury risk.

Professional Guidance Available

For individuals returning from injury, those who have been largely inactive, or anyone experiencing pain, the team at Peak Sports & Spine PT offers personalized programs designed to ensure safe participation in cold-weather activities.

To learn more about winter injury prevention or to schedule a consultation, contact Peak Sports & Spine PT or visit www.peaksportsandspinept.com.