Why Do Injuries Increase When Training in Winter?

Introduction

As the temperature drops and the days become shorter, many people continue to train with the same intensity, frequency and expectations they maintain throughout the warmer months. Whether running outdoors, attending the gym, playing competitive sport or preparing for an upcoming event, winter presents a unique set of challenges for the musculoskeletal system. It is also a period when sports therapists and rehabilitation professionals frequently encounter an increase in complaints involving muscle strains, tendon irritation, joint pain and aggravation of existing injuries.

But why does training in winter potentially place the body at greater risk of injury? Is it simply the cold weather, or is there a more complex interaction between physiological changes, environmental conditions, training habits and recovery?

Research suggests that environmental temperature can influence muscular performance, neuromuscular function and the mechanical properties of connective tissue. However, it is important to recognise that winter does not automatically make someone more susceptible to injury. Rather, several factors can combine to create circumstances in which the body is less prepared to tolerate the demands being placed upon it.

Understanding these mechanisms is particularly important for individuals who maintain high training volumes throughout the winter, as well as those returning to exercise after periods of reduced activity.

1. Reduced Muscle Temperature and Its Effect on Performance

One of the most significant physiological considerations when exercising in colder temperatures is the effect of reduced muscle temperature on muscular performance.

Skeletal muscle relies on a complex interaction of biochemical, neurological and mechanical processes to generate force. Temperature influences several of these processes, including muscle contraction speed, nerve conduction velocity and the efficiency of muscular function.

Research published by Castellani et al. (2021) in Current Sports Medicine Reports highlights that exposure to cold environments can negatively influence both strength and exercise performance. Their American College of Sports Medicine consensus statement discusses evidence demonstrating that reductions in muscle temperature can affect power output, maximal voluntary contraction and aerobic capacity.

The authors report that, under experimental conditions, a 1°C reduction in muscle temperature may be associated with a 4–6% reduction in certain performance measures. Although these findings should not be interpreted as a direct prediction of injury risk during everyday winter training, they demonstrate how significantly temperature can influence muscular function.

When muscles are insufficiently prepared for exercise, athletes may find it more difficult to produce force rapidly, coordinate explosive movements or maintain their usual performance levels. This becomes particularly relevant during activities involving sprinting, acceleration, deceleration, jumping and sudden changes of direction.

For example, a footballer moving into a sprint, a runner increasing their pace during interval training or someone performing heavy resistance exercises may place considerable demands on muscles that have not yet reached an appropriate level of readiness.

The potential consequence is an increased likelihood of muscular overload, particularly when combined with fatigue, inadequate preparation or excessive training intensity. This is one reason why winter training should involve a more considered approach to preparation rather than simply beginning exercise at the same intensity as during warmer weather.

2. Changes in Tendon and Connective Tissue Properties

Muscles are not the only structures affected by environmental temperature. Tendons, ligaments and other connective tissues also demonstrate temperature-dependent mechanical properties.

Tendons are responsible for transmitting forces generated by muscles to the bones, allowing movement and providing elastic energy storage during activities such as running and jumping. Their ability to tolerate repeated loading is essential for maintaining physical performance.

The relationship between temperature, tissue extensibility and injury risk is explored in the review by Racinais et al. (2017), published in Temperature, titled 'Sports and environmental temperature: From warming-up to heating-up'.

The authors discuss how increasing tissue temperature through an appropriate warm-up can improve the extensibility of tendons and other connective tissues. They also highlight the influence of temperature on muscle coordination and movement velocity.

In colder conditions, inadequate preparation may mean that the musculoskeletal system is not operating at its optimal functional capacity when exercise begins. This is particularly relevant for individuals with a history of Achilles tendinopathy, patellar tendon pain, hamstring injuries or other recurring soft tissue problems. It is important not to assume that cold weather directly causes tendon injuries. Tendinopathy is generally a multifactorial condition associated with the interaction between mechanical loading, tissue capacity, recovery and individual risk factors. However, winter conditions can contribute to an environment in which existing problems become more noticeable or difficult to manage. For individuals already experiencing tendon-related symptoms, continuing to train through discomfort without addressing the underlying loading issue can contribute to prolonged symptoms and reduced training capacity.

3. Inadequate Warm-Ups and Increased Training Demands

Perhaps one of the most preventable contributors to winter-related training injuries is inadequate preparation before exercise.

During warmer months, individuals may naturally spend longer outdoors, move more frequently throughout the day and begin exercise in relatively favourable environmental conditions. In winter, however, many people transition directly from sitting in a warm car, working at a desk or spending several hours indoors to undertaking high-intensity physical activity outside.

The body requires time to transition from a resting state to the demands of exercise. An effective warm-up increases muscle temperature, elevates cardiovascular activity, improves circulation and prepares the neuromuscular system for the movements required during training.

Racinais et al. (2017) discuss the importance of active warm-ups in cold environments, highlighting their potential to improve muscular performance and connective tissue extensibility.

A warm-up should therefore be more than a few minutes of gentle jogging or static stretching. It should progressively prepare the body for the specific activity being undertaken. For runners, this may include dynamic mobility, controlled activation exercises, progressive running drills and short accelerations. For gym users, it may involve movement-specific preparation, lighter introductory sets and gradually increasing resistance.

The important principle is progressive exposure to physical demand. Starting a high-intensity session with maximal effort before the body has adequately prepared is an unnecessary risk, particularly when environmental temperatures are low.

4. Winter Training Surfaces and Environmental Conditions

The physiological effects of cold weather are only one part of the picture. Environmental conditions can also change the way people move and the forces placed upon their bodies.

Rain, frost, ice, wet leaves, muddy trails and uneven surfaces can all affect stability, traction and movement mechanics. For runners, winter often means navigating slippery pavements, reduced visibility and changes in running surfaces. These conditions can influence stride length, foot placement and running cadence as individuals subconsciously adapt their movement to maintain stability.

Similarly, outdoor sports involving acceleration, deceleration and changes of direction may become more challenging when playing surfaces are wet or slippery. These environmental factors can increase the likelihood of acute injuries such as ankle sprains, muscle strains and falls.

However, they may also contribute to more subtle changes in loading. Altering running mechanics or repeatedly compensating for unstable surfaces can change the distribution of forces across the lower limbs. The importance of considering environmental conditions during athletic preparation is discussed by Castellani and Young (2012) in the British Journal of Sports Medicine. Their review highlights the relationship between cold-weather exposure, physical performance and injury prevention, emphasising the importance of appropriate risk management when exercising outdoors.

For recreational athletes, this means recognising when training conditions require adaptation. Changing routes, reducing intensity, wearing appropriate footwear or moving a session indoors are not signs of reduced commitment. They are sensible training decisions.

5. Training Load, Fatigue and Reduced Recovery

Although cold weather can influence physical performance, one of the most important contributors to sports injuries remains inappropriate training load management.

Winter can be a particularly demanding period for people who maintain ambitious training schedules. Runners may be preparing for spring half-marathons and marathons, gym users may be increasing resistance training, and competitive athletes may continue training and competing throughout the season.

At the same time, shorter daylight hours, disrupted routines, reduced outdoor activity and seasonal illness can influence recovery and consistency. The International Olympic Committee consensus statement by Soligard et al. (2016), published in the British Journal of Sports Medicine, identifies poor training load management as an important risk factor for sports injuries.

The authors explain that injury risk is influenced not simply by how much someone trains, but also by how quickly training demands change and how effectively the body adapts to those demands.

This distinction is particularly important. Muscles, tendons, ligaments and bones require appropriate exposure to loading to develop the capacity needed for physical activity. However, when training demands increase faster than the body's ability to adapt, the likelihood of developing an overuse injury may increase.

For example, a runner who reduces their training during December before suddenly increasing mileage in January may place considerable additional stress on tissues that have become less accustomed to regular loading.

Similarly, someone who has missed several gym sessions due to illness or work commitments may return immediately to their previous lifting weights without considering their current physical capacity. The problem is not necessarily the exercise itself, but the mismatch between the demand being placed on the body and its ability to tolerate that demand. This is why progressive loading, adequate recovery and consistent training are essential throughout winter.

6. Why Existing Injuries Can Become More Problematic

Winter can also be a challenging period for individuals who are already managing musculoskeletal conditions. People with previous muscle strains, joint injuries, tendon problems or persistent back pain may notice changes in their symptoms as temperatures fall and their daily routines change.

Reduced movement throughout the day, increased sedentary behaviour and changes in exercise frequency can all influence how the body responds to physical activity. For example, someone spending longer periods sitting at a desk may experience increased stiffness through the hips, thoracic spine or lower back. When they subsequently attempt a demanding gym session or long run, they may find that their body does not tolerate the activity as comfortably as expected.

It is important to distinguish between stiffness, soreness and actual tissue injury. Cold weather does not necessarily cause existing injuries to deteriorate, and there is insufficient evidence to suggest that every increase in winter discomfort represents additional tissue damage. Nevertheless, changes in activity levels, training exposure and recovery can contribute to symptom aggravation. For individuals with recurring problems, early assessment can help identify whether symptoms relate to altered movement patterns, reduced strength, inadequate load management or an underlying injury that has not fully rehabilitated. Ignoring recurring symptoms until they become significant enough to interrupt training can often result in a longer recovery process.

7. The Importance of Injury Prevention and Rehabilitation

The common theme throughout the research is that winter injury management should focus on preparing the body, managing training demands and identifying problems early.

At AG Sports Therapy, Massage & Rehab LTD, we work with individuals across Redditch, Astwood Bank and Bromsgrove to help them maintain physical performance, manage existing injuries and return to exercise safely. Our approach is centred around understanding the individual rather than simply treating the area where pain is being experienced.

An injury assessment allows us to explore the nature of symptoms, identify potential contributing factors and establish an appropriate treatment and rehabilitation strategy. For individuals experiencing muscle tightness, reduced mobility or muscular discomfort associated with training, sports massage and therapeutic massage can form part of a wider management approach. These treatments can help address symptoms, improve perceived mobility and support general recovery, although they should not be considered a replacement for progressive rehabilitation or appropriate training modification.

For those experiencing persistent or recurring injuries, rehabilitation is particularly important. Strengthening exercises, progressive loading, mobility work and movement-specific conditioning can help restore the physical capacity required to return to training.

We also offer acupuncture as an additional treatment option where clinically appropriate, alongside injury assessment and individualised treatment planning. Our aim is not simply to help people feel better after a treatment. It is to help them understand why a problem may have developed, what needs to change and how they can reduce the likelihood of experiencing the same issue again.

Importantly, injury prevention is not about avoiding exercise or reducing training ambitions throughout winter. It is about ensuring that the body has the capacity to meet the demands being placed upon it.

Conclusion: Don't Let Winter Interrupt Your Training

Winter training presents a combination of physiological and environmental challenges that can influence muscular performance, tissue function, movement mechanics and recovery.

Research demonstrates that cold exposure can affect neuromuscular performance and that appropriate warm-up strategies can help prepare the body for exercise. At the same time, poor training load management, inadequate recovery and changing environmental conditions remain important considerations when assessing injury risk.

However, the evidence does not support the idea that cold weather alone is responsible for an increase in all sports injuries. Rather, it is the interaction between environmental conditions, individual physical capacity, training demands and preparation that deserves attention. The most effective approach is to remain consistent, warm up appropriately, progress training gradually and address recurring symptoms before they become more problematic.

Whether you are training for a spring marathon, maintaining your gym routine, playing weekend sport or simply trying to stay active throughout the colder months, looking after your body should remain part of your training programme.

At AG Sports Therapy, Massage & Rehab LTD, we want to help you keep moving, keep progressing and keep doing what you enjoy, whatever the weather.

If winter training is starting to take its toll, don't wait until an injury forces you to stop.

Three locations. Six therapists. One goal: keeping you moving.

Redditch | Astwood Bank | Bromsgrove

References

Castellani, J.W., Eglin, C.M., Ikäheimo, T.M., Montgomery, H., Paal, P. and Tipton, M.J. (2021). ACSM Expert Consensus Statement: Injury Prevention and Exercise Performance during Cold-Weather Exercise. Current Sports Medicine Reports, 20(11), pp.594–607. DOI: 10.1249/JSR.0000000000000907.

Castellani, J.W. and Young, A.J. (2012). Health and performance challenges in sports training and competition in cold weather. British Journal of Sports Medicine, 46(11), pp.788–791. DOI: 10.1136/bjsports-2012-091260.

Racinais, S., Cocking, S. and Périard, J.D. (2017). Sports and environmental temperature: From warming-up to heating-up. Temperature, 4(3), pp.227–257. DOI: 10.1080/23328940.2017.1356427.

Soligard, T. et al. (2016). How much is too much? (Part 1) International Olympic Committee consensus statement on load in sport and risk of injury. British Journal of Sports Medicine, 50(17), pp.1030–1041. DOI: 10.1136/bjsports-2016-096581.

Nimmo, M. (2004). Exercise in the cold. Journal of Sports Sciences, 22(10), pp.898–915. DOI: 10.1080/0264041400005883.

Cheung, S.S. and Gagnon, D.D. (2026). Cold affects physical performance through the neuromuscular system. Temperature. Published online September 2026. DOI: 10.1080/23328940.2026.2727827.