Tips from Dr. Zachary Lieb, Altoona Clinic

Winter in Central PA can be beautiful—but it also brings a unique set of challenges that can impact your health and safety. At Mile Level Physical Therapy, with locations in Altoona, Bedford, Claysburg, Huntingdon, Tyrone, Northern Cambria, and Roaring Spring, our goal is to help you stay active and injury-free all season long. Dr. Zachary Lieb shares key insights on the most common winter injuries and how to prevent them.

Common Winter Injuries—and Why They Happen

Each year, winter conditions contribute to a sharp rise in preventable injuries. According to Dr. Lieb, the most common issues are low back pain, shoulder pain, neck pain, and concussions. These injuries typically stem from:

Slips and falls on snow or ice
Overuse injuries from shoveling snow
Lifting and carrying heavy holiday decorations
Cold-weather sports mishaps

Cold temperatures stiffen muscles and reduce mobility, making your body more vulnerable—especially if you’re doing activities you’re not conditioned for.

Activities Most Likely to Cause Pain

Snow removal is one of the biggest culprits. Shoveling involves repetitive lifting, twisting, and bending—movements that place strain on the low back and shoulders, particularly when done with poor form. Falls from icy sidewalks or driveways are equally common during the winter months.

Struggling to Stay Active in Winter? You’re Not Alone.

Motivation often dips as temperatures drop, but maintaining your strength is essential. Dr. Lieb recommends:

Going to the gym 1–2 times per week
Staying consistent with home exercises
Focusing on the long-term: staying active now sets you up for a stronger, healthier spring.

Even small amounts of consistent movement can prevent stiffness, weakness, and future injury.

Easy At-Home Exercises (No Equipment Needed!)

You don’t need a gym to stay strong. Try incorporating these simple exercises into your weekly routine:

Squats to a chair
Sit-to-stand repetitions
Knee extensions
Standing hip marches, extensions, and abductions
Bicep curls using cans of soup or water bottles

These movements help maintain leg strength, balance, and joint mobility.

Is Outdoor Exercise Safe in Cold Temperatures?

Absolutely! Just take the proper precautions:

Wear anti-slip footwear
Choose well-cleared paths
Walk slowly and stay aware of your surroundings

Walking remains one of the best forms of exercise—and there’s no need to rush or take unnecessary risks.

Need Help This Winter? We’re Here for You.

If pain or injury does occur, Mile Level Physical Therapy is ready to help you recover quickly and safely. Visit our website or stop by one of our seven Central PA locations—Altoona, Bedford, Claysburg, Huntingdon, Tyrone, Northern Cambria, or Roaring Spring.

Stay safe, stay active, and remember: Mile Level PT is here for you!

Winter Wellness: How to Stay Safe, Strong, and Active All Season Long