Why Muscle Strains & Injuries Increase in Colder Months

By Dr Sua Kim, Chiropractor

If you feel stiffer, tighter, or more injury-prone during winter, you are not imagining it. Many people notice increased muscle tension, joint aches, and reduced flexibility once the temperature drops. Muscle strains, sprains, and flare-ups of old injuries also tend to become more common during colder months.

Cold weather affects how muscles, joints, and the nervous system function, which can increase the risk of injury during everyday activities, exercise, and sport.

Cold temperatures reduce muscle flexibility

Muscles and connective tissues naturally become less elastic in colder temperatures. When tissues are cold, they stiffen, making them less able to stretch and absorb force effectively (Gatterer et al., 2021). This reduced flexibility places greater strain on muscles and tendons during movement. Stiffer muscles are also less able to respond quickly to sudden forces, increasing the likelihood of strains or tears.

This is one reason why injuries are more common during winter exercise, especially early in workouts when the body has not been properly warmed up.

Reduced blood flow and slower muscle activation

Cold weather causes blood vessels to constrict, reducing circulation to muscles and soft tissues. This means muscles warm up more slowly and may feel tighter or heavier during colder months (Gatterer et al., 2021).

Research also suggests that colder temperatures can reduce nerve conduction and reaction times, meaning muscles may respond more slowly during movement (Gatterer et al., 2021). Combined with increased stiffness, this can contribute to awkward movements, reduced coordination, and a greater risk of injury.

People may also become less active during winter, which can further reduce mobility, strength, and conditioning over time.

Winter warm-ups matter more

One of the biggest mistakes people make during winter is skipping or rushing their warm-up. In colder weather, the body requires longer and more gradual warm-ups to increase muscle temperature and prepare tissues for exercise. Dynamic warm-ups are particularly beneficial because they improve circulation, mobility, and muscle activation.

Examples of dynamic warm-up exercises include:

• Walking lunges

• Leg swings

• Arm circles

• Bodyweight squats

• Light jogging

Research continues to support active warm-ups as an important strategy for improving movement readiness and reducing injury risk (Afonso et al., 2024).

Old injuries often flare up in winter

Old injuries may become more symptomatic due to increased joint stiffness, muscle guarding, reduced circulation, and lower activity levels. If people move less during winter, muscles may lose strength and conditioning, placing additional stress on vulnerable joints and tissues. Returning too quickly to high-intensity exercise after periods of inactivity can further increase injury risk.

How to reduce injury risk during winter

There are several simple ways to support your body during colder months:

• Warm up properly for at least 5 to 10 minutes before exercise

• Stay active consistently to maintain strength and mobility

• Dress warmly to help muscles stay flexible

• Prioritise sleep and hydration

• Gradually increase exercise intensity rather than doing too much too quickly

How chiropractic care can help

Chiropractic care can help support mobility, movement quality, and injury recovery during winter. Chiropractors assess movement restrictions, improve joint mobility, address muscle imbalances, and help patients safely return to exercise.

Massage therapy and acupuncture may also help reduce muscle tension, improve circulation, and support recovery during colder months.

If you have been feeling tighter, stiffer, or more injury-prone this winter, our team at Realign Health Clinic is here to help. Chiropractic, massage, and acupuncture care can support your body so you can continue moving comfortably and confidently throughout the colder season. 

References

• Afonso J, Brito J, Abade E, Rendeiro-Pinho G, Baptista I, Figueiredo P, Nakamura FY. Revisiting the 'Whys' and 'Hows' of the Warm-Up: Are We Asking the Right Questions? Sports Med. 2024 Jan;54(1):23-30. doi: 10.1007/s40279-023-01908-y. Epub 2023 Sep 2. PMID: 37658965; PMCID: PMC10798919.

• Gatterer H, Dünnwald T, Turner R, Csapo R, Schobersberger W, Burtscher M, Faulhaber M, Kennedy MD. Practicing Sport in Cold Environments: Practical Recommendations to Improve Sport Performance and Reduce Negative Health Outcomes. Int J Environ Res Public Health. 2021 Sep 15;18(18):9700. doi: 10.3390/ijerph18189700. PMID: 34574624; PMCID: PMC8471173.