3 Ways to Prevent Injuries When Doing Exercises in the Winter

Photo by Kei

Winter Workouts

By Dr Khong Lamvichit  November 4, 2024 3min

Exercising in the winter can be fun, but the cold weather increases the risk of injury. Here are 3 simple ways to stay safe and prevent injuries during your winter workouts!

1. Warm Up Properly: In cold weather, your muscles can become tight and stiff, making them more prone to injury. To avoid this, it’s important to warm up before starting your workout. Do light exercises like jogging in place, jumping jacks, or arm circles for about 10 minutes to get your blood flowing. A good warm-up helps loosen your muscles, making them ready for more intense exercises.

2. Dress in Layers: Cold muscles are more likely to get injured, so it’s essential to keep your body warm during your winter workouts. Wear layers of clothing to stay warm, and make sure to cover your hands, ears, and head, which lose heat quickly. You can remove a layer if you start to feel too hot, but staying warm will protect your muscles and joints from injury.

3. Watch for Slippery Surfaces: Icy and wet surfaces are common in the winter, and slipping can lead to sprains or worse. If you’re running or walking outside, be mindful of where you step. Wear shoes with good traction to help prevent slipping on ice or snow. If it’s too icy, consider moving your workout indoors.

By warming up, dressing in layers, and being cautious on slippery surfaces, you can exercise safely in the winter and avoid common injuries!