As we move into winter, with its colder weather and shorter days, it’s easy to find ourselves spending more time indoors. After a busy day, the thought of heading back out into the dark or rain can feel less than appealing. But maintaining our activity levels through the winter months is one of the best things we can do for both our physical and mental health.
As a Sports Injury Specialist Physiotherapist, I’ve seen first-hand how staying active — even when motivation dips — helps keep us strong, resilient, and ready to enjoy the year ahead. Here are my top three tips to help you move well and stay injury-free this winter.
1. Adapt Your Routine
If venturing out into the cold and dark isn’t calling your name, see it as a chance to mix things up. Try strength training, yoga, or Pilates — all of which can be done indoors, even in the comfort of your own home. These activities build muscle strength, support joint health, and improve flexibility — three key ingredients for reducing injury risk and maintaining overall fitness.
2. Warm Up Well
When the temperature drops, your muscles and joints can feel tighter and less responsive, increasing the chance of strains or sprains. A proper dynamic warm-up is essential before you start. A few minutes of leg swings, arm circles, bodyweight squats, and lunges can get your blood flowing and your joints moving freely. You might even want to do this indoors before heading out.
And once you’re warm — stay warm! Layer up appropriately and be ready for changes in the weather. A little preparation makes outdoor exercise much more enjoyable (and safer).
3. Stay Hydrated
Hydration isn’t just a summer concern. In winter, we often don’t feel as thirsty, but our bodies still need fluids to function well. Dehydration can sap performance, slow recovery, and increase injury risk. Make a point of drinking water regularly before, during, and after your activity — even if you don’t feel thirsty. Your muscles and joints will thank you for it.
The key to staying healthy and strong this season is consistency. Keep yourself moving through the winter, and you’ll step into spring with more energy, better mood, and a body that’s ready for anything.
Ed Voss Physiotherapy
Supporting healthy, active living for runners and active adults over 45
📞 Tel: 07542 940478
🌐 www.edvossphysio.co.uk
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