Why Do Injuries Increase in Cold Weather?
As the cooler months settle in, we often see a spike in injuries—especially muscle strains, joint pain, and flare-ups of old issues. But why does this happen? And more importantly, how can you protect yourself through winter?
Stiff Joints and Tight Muscles
When temperatures drop, your muscles naturally tighten and lose some of their elasticity. Cold weather also causes blood vessels to constrict, reducing circulation. This can limit mobility and make your muscles and joints feel stiff or sluggish—creating a higher risk of strains, sprains, or tendon injuries, especially if you jump into exercise without warming up properly.
Old Injuries Can Resurface
Many people notice previous injuries or chronic conditions—like arthritis, lower back pain, or knee problems—flare up in winter. Cooler temperatures can affect joint fluid viscosity and muscle tension, making pre-existing problems more noticeable or even painful.
Common Winter Injuries
At Realign Physio & Co, we often see:
Hamstring and calf strains (especially in runners and gym-goers)
Lower back pain from poor lifting technique or sudden movements
Slips and falls, particularly on wet or icy surfaces
Neck and shoulder tightness from poor posture or hunching to stay warm
How to Stay Injury-Free This Winter
The good news? A few smart habits can make all the difference.
Warm up properly. Take at least 5–10 minutes to get the body moving before any exercise. Think dynamic stretches or light cardio to raise your core temperature.
Stay mobile. Even on rest days, light movement like walking, Pilates, or mobility exercises can help keep stiffness at bay.
Dress in layers. Keeping your muscles warm helps maintain flexibility and reduces injury risk—especially for early-morning sessions.
Listen to your body. If something feels “off,” don’t push through it. It’s easier to manage a niggle than a full-blown injury.
Book in for a check-up. Winter is a great time to work on strength, mobility, and recovery with your physio, exercise physiologist, or massage therapist.
Need Support This Winter?
Whether you’re managing an old injury or want to keep your body strong and pain-free through the colder months, our team is here to help. We offer physiotherapy, exercise-based rehab, massage, and tailored Pilates to support you all year round.