APTA Private Practice

 

Summer-Proof Your Back: Easy Core Exercises for Pain-Free Travel and Outdoor Fun

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. 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'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 (like shoveling heavy snow) stresses unprepared bodies

Preparing for Winter Sports

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

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, don't 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, 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 winter-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.

 

 

Sources Used

  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/