Why injuries increase as the weather gets colder - and how to avoid them

As the weather cools and routines shift, it’s common to see a rise in muscle and joint injuries.

At the clinic, this time of year often brings an increase in:

• Muscle strains (particularly calves, hamstrings, and lower back)

• Joint stiffness and flare-ups of previous injuries

• Running and training-related niggles

So why does this happen?

Why colder weather increases injury risk:

1. Reduced muscle temperature

In colder conditions, muscles and tendons are less elastic and take longer to warm up.

Research in sports medicine shows that reduced tissue temperature can decrease flexibility and increase injury risk, particularly during sudden or high-load movements.

2. Changes in activity levels

According to Physiotherapy Australia, fluctuations in activity — either doing less or suddenly increasing load — are one of the biggest contributors to injury.

In cooler months, people often:

• Move less during the day

• Skip warm-ups

• Train inconsistently

This leads to reduced conditioning and increased strain when activity resumes.

3. Stiffness and joint sensitivity

Cold weather can also increase joint stiffness and pain sensitivity, particularly in:

• Lower back

• Knees

• Neck and shoulders

This is often due to a combination of reduced movement, muscle guarding, and changes in circulation.

How to reduce your risk of injury:

1. Prioritise your warm-up

A proper warm-up becomes even more important in colder weather.

Aim for:

• 5–10 minutes of light cardio

• Dynamic movement

(not just static stretching)

• Gradually building intensity

2. Keep your activity consistent

Consistency is one of the strongest protective factors against injury.

Rather than stopping and restarting, aim to:

• Maintain regular movement through the week

• Keep sessions shorter if needed

• Avoid sudden spikes in training load

3. Don’t ignore early symptoms

One of the most common patterns we see is people pushing through early discomfort.

However, small niggles often become bigger injuries when left unmanaged.

Early intervention can:

• Reduce recovery time

• Prevent compensation patterns

• Keep you training consistently

4. Support your body with strength and mobility

Strength and control help your body tolerate load more effectively.

Focus on:

• Lower limb strength

(glutes, calves, quads)

• Core stability

• Regular mobility work

Key takeaway

Injuries don’t happen just because it’s colder - they happen because of how our behaviour changes around colder weather.

By staying consistent, warming up properly, and addressing issues early, you can continue to move well throughout the season.