11/10/2025
Cold weather can make muscles and joints stiffer, which increases the risk of strains, slips and falls. ❄️😰 In fact, studies suggest that winter conditions are associated with a noticeable rise in injuries, especially when people don’t warm up properly or change intensity too fast.
✅ Tips to stay safe, strong and consistent this winter
Extend your warm-up - Start indoors if possible, and use dynamic stretches (leg swings, lunges, hip circles) to raise muscle temperature and mobility.
Medical Imaging Partnership
Dress in layers - Use breathable, moisture-wicking base layers, and add wind-blocking outer layers. Keep extremities warm (hands, ears, feet) to avoid stiffness.
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Improve visibility - Darker days mean more outdoor workouts in low light. Reflective gear, a head lamp, and staying off icy paths when possible help reduce trip/fall risk.
Choose shoes with better grip - Whether running or walking, winter surfaces are often slippery (ice, wet leaves). Good traction is crucial.
Cyclist
Hydrate & refuel - It’s easy to forget in cold weather, but your body still needs water, electrolytes, and nutrients to recover and perform well.
Mix it up - On icy or frozen days, use indoor options: bodyweight workouts, resistance bands, gym or fitness classes. Keeps fitness up without risk.
Listen to your body - If joints feel stiff, breathe short, or you’re unusually fatigued, adapt your session or rest. Winter stress is real.
If you’re feeling tight, sore, or want help with a winter training plan, we’re just around the corner - book in, and let’s keep you moving well all season!
To book, call us on 01892 724377
or head to the Horsmonden Physio website - https://www.horsmondenphysio.com/
