When temperatures drop, so does our motivation to stay active—and unfortunately, our injury risk goes up. Every winter, physical therapists see a noticeable spike in injuries related to falls, shoveling, cold-weather sports, and even simple activities like walking the dog.
If you’re searching for physical therapy near me, winter is one of the most important times to stay on top of your mobility, strength, and overall health.
Below, we break down the most common winter injuries, why they happen, what the research says, and how you can protect yourself this season.
Why Winter Increases Injury Risk
1. Slips & Falls
- According to the CDC, 3 million older adults are treated in emergency departments for fall injuries every year, with rates increasing significantly in winter due to ice and snow.
- Falls account for over 1 million ER visits annually in the general population.
(CDC, 2023)
Even a “small” fall can result in:
- Low back pain
- Hip contusions
- Wrist fractures
- Spine or shoulder sprains
Physical therapy plays a key role in recovery AND prevention by improving balance, gait mechanics, and strength.
2. Shoveling-Related Back Pain
Snow shoveling causes 11,000+ injuries per year, according to the American Journal of Emergency Medicine (AJEM).
The most common?
Lumbar sprains and disc injuries.
Why shoveling hurts:
- Cold muscles tighten and lose elasticity
- People use poor lifting mechanics
- Heavy, wet snow can weigh up to 21 pounds per cubic foot
With proper core training, hip mobility, and movement education, these injuries are highly preventable.
3. Winter Sports Strains
Skiing, snowboarding, ice skating, and even winter running create higher-than-normal stress on the knees and hips.
Common winter sports injuries:
- ACL sprains
- Meniscus irritation
- Ankle sprains
- Hip flexor strains
- Shoulder dislocations
A study in the Journal of Sports Medicine found that up to 70% of ski injuries involve the lower extremity, especially the knee.
Why Physical Therapy Matters More in Winter
If you’re looking for the best physical therapy in Princeton, winter is the ideal time to start because:
1. Muscles Are Tighter in the Cold
Cold temperatures cause blood vessels to constrict, reducing oxygen and making muscles more prone to strain. PT improves tissue mobility and circulation.
2. People Move Less
Studies show physical activity drops up to 30% in winter months (Journal of Behavioral Medicine).
Regular PT sessions help keep joints mobile and prevent stiffness.
3. Existing Pain Gets Worse
Arthritis symptoms often worsen in cold, low-pressure weather.
Joint stiffness can increase significantly when temperatures fall.
Tips to Stay Injury-Free This Winter
✔ Warm Up Longer
Aim for 8–10 minutes of mobility and light cardio before any activity.
✔ Improve Your Balance
Balance training reduces fall risk by up to 40%, according to the Journal of Geriatric Physical Therapy.
✔ Strengthen Your Hips & Core
These muscle groups protect the spine and help stabilize you on slippery surfaces.
✔ Wear Proper Footwear
Boots with tread can reduce slip risk by up to 80%.
✔ Consider a Winter Tune-Up at Progression PT
A seasonal strength and movement assessment can detect small issues before they become big problems.
How We Help at Progression Physical Therapy
At Progression Physical Therapy of Princeton, we help patients:
- Recover from winter falls
- Treat back pain from shoveling
- Rebuild strength after winter sports injuries
- Improve balance to prevent falls
- Keep joints mobile even in colder months
If you’re searching for physical therapy near me, you can expect:
- One-on-one sessions
- Evidence-based treatment
- Personalized mobility and strength programs
- A team that keeps you active year-round
Final Thought: Winter Doesn’t Have to Mean Pain
Staying strong and injury-free this season is absolutely possible—and physical therapy is one of the most effective tools to make it happen.
If you want to prevent injuries, stay mobile, or treat pain this winter, schedule an appointment with Progression Physical Therapy today.
Visit www.progressionpt.com to get started.
References
- Centers for Disease Control and Prevention (CDC). Falls and Injury Statistics.
- American Journal of Emergency Medicine. Snow Shoveling Injury Analysis.
- Journal of Behavioral Medicine. Winter Physical Activity Decline.
- Journal of Geriatric Physical Therapy. Balance Training and Fall Prevention.
- Journal of Sports Medicine. Ski Injury Epidemiology.
