Preventing Winter Sports Injuries this Fall

The Makovicka Promise

The Makovicka Promise is to improve lives with exceptional care,
compassion, integrity, and by treating every patient like family.

Winter Is Around the Corner- Prepare Now to Prevent Winter Sports Injuries

Are you thinking about preventing winter sports injuries? As fall transitions into winter in Nebraska, the colder months bring both excitement and challenges. With the upcoming 2026 Winter Olympics inspiring athletes worldwide, many in our community are thinking about skiing, skating, or simply managing icy sidewalks.

But here’s the question: is your body ready? Before you strap on skis or head outdoors, consider how physical therapy at Makovicka Physical Therapy can help you prepare, prevent winter sports injuries, and stay strong all season long.

At Makovicka Physical Therapy’s clinics in Omaha and Lincoln, our expert therapists provide:

Balance and strength assessments
Customized plans of care
Mobility and stability training
One-on-one guidance from licensed physical therapists

It’s not too late to get in shape before winter and avoid unexpected winter sports injuries.

Whether you are skiing or snowshoeing at Crescent Hill at Hitchcock, or cross-country skiing at Pioneers Park or Wilderness Park, which offers the longest cross-country ski trail in Lincoln, the preparation you do now will pay off when the snow flies.

Why Knee Injuries Are So Common in Skiing

Advances in ski equipment have reduced ankle sprains and leg fractures, but knee injuries remain one of the most common skiing risks. The two most frequent injuries involve:

Medial Collateral Ligament (MCL): Often injured in the snowplow position or when falling forward and catching a ski tip.
Anterior Cruciate Ligament (ACL): Frequently torn from the “phantom foot” mechanism or improper jump landings.

These injuries can take months to recover from. The good news? Many can be prevented with the right physical therapy exercises and preparation.

Why Fall Is the Best Time for Winter Injury Prevention

Think of fall as preseason training for winter. Just as Olympic athletes prepare before competition, you can prepare your body to handle the demands of snow and ice.

Benefits of preparing now include:

Improving stability for icy sidewalks and parking lots
Building strength for skiing, skating, and shoveling snow
Reducing the risk of slips, falls, and ligament tears

With a personalized plan from our physical therapy clinics you’ll head into winter feeling confident and strong.

At-Home Strengthening Exercises

Here are four simple exercises often prescribed by our physical therapists to strengthen knees, hips, and core before winter:

Double-Leg Squat — Sit back like lowering into a chair, 10–15 reps × 3.
Single-Leg Squat — Balance on one leg, control knee alignment, 10–15 reps × 3 per side.
Side-to-Side Skaters or Band Steps — Step wide in a squat, repeat 10–15 reps × 3.
Side Plank — Hold 15–30 seconds per side, repeat 3 times.

These target the exact muscles you’ll rely on for skiing, skating, and safe daily movement.

How Physical Therapy Supports Winter Sports Injury Prevention

At Makovicka Physical Therapy, we go beyond exercises. Each patient receives a customized plan of care, built around:

Your current strength and mobility
Your goals (skiing, staying active, recovering from past injuries)
Preventing future injuries through evidence-based physical therapy

Our therapists in Lincoln guide you through safe progressions, ensuring you build strength and balance effectively before the snow flies.

Convenient Lincoln Physical Therapy Locations

We understand life is busy, especially in the holiday season coming up right around the corner. That’s why Makovicka Physical Therapy offers four locations for physical therapy in Lincoln, including a convenient clinic in Waverly.

No matter where you live or work, there’s a clinic nearby to fit your schedule.

Don’t Wait Until After an Injury

Too often, people only seek physical therapy after something goes wrong. Instead, let’s think prevention:

Reduce the risk of MCL and ACL injuries
Build strength to manage snow shoveling and winter activities
Stay active, safe, and confident all season

Makovicka Physical Therapy in Lincoln and Omaha is here to help you move better, feel stronger, and enjoy your winter without setbacks.

Winter is coming fast — but it’s not too late to get in shape. Visit one of our physical therapy clinics in Lincoln and/or Omaha today for your free balance and strength assessment/injury screening.

Let our team design a personalized plan of care to help you prepare for skiing, winter sports, and the daily challenges of Nebraska winters. Don’t slip up–prepare now to avoid winter sports injuries. Don’t wait until it’s too late — contact us today to schedule a free screening, or make an appointment to prepare for winter sports. Make this your strongest season yet.