How to prevent winter training injuries
By Leandri Willis Biokineticist and athletics coach
Just because the temperatures have dropped, it doesn’ t mean your training has to. Winter is a fantastic time to build consistency, improve fitness, and lay the foundation for a successful season. However, colder weather also brings a greater risk of injury if you don’ t prepare your body properly.
The good news? A few simple habits can make all the difference.
Warm up – not just stretching!
When it’ s cold outside, your muscles take longer to become warm and flexible. Resist the temptation to jump straight into your session. Spend 10 – 15 minutes doing dynamic movements like jogging, leg swings, banded side walks( my favourite), arm circles, or skipping. A proper warm-up gets your blood flowing, improves mobility, and prepares your body for the demands of training.
Keep your muscles warm
Dress in layers so you can remove clothing as your body heats up. Starting your session with warm muscles helps reduce stiffness and allows you to move more freely. Don’ t forget to put a warm layer back on once you’ ve finished to prevent your body from cooling down too quickly.
Don’ t neglect strength and mobility
Winter is the perfect time to work on the things that often get overlooked during a busy competition season. Regular strength training and mobility exercises help improve stability and movement quality making you less likely to pick up those frustrating niggles that interrupt training.
Recovery still matters
Cold weather can make us want to stay under a blanket, but recovery is where the real progress happens. Prioritise good sleep, eat nutritious meals, stay hydrated( we usually feel less thirsty in winter), and give your body the time it needs to recover between sessions. Active recovery is what our bodies need. Go for a 10-minute walk, slow jog or a stretch class.
Listen to your body, it knows best!
There’ s a difference between the normal soreness that comes with training and pain that signals something isn’ t right. If an ache keeps getting worse or doesn’ t improve, don’ t ignore it. Addressing small issues early is often the quickest way back to healthy, consistent training.
Be patient with your progress – I always say, undertraining is better than overtraining! If you’ ve had a break or are only getting back into your routine, avoid trying to do too much too soon. Gradually increasing your training load gives your muscles, tendons, and joints time to adapt and greatly reduces your risk of injury.
Remember, summer bodies are made in winter!
To book a session to help you get back on track with your training goals, contact Leandri at
WWW. LWBIO. CO. ZA
https:// www. lwbio. co. za
www. modernathlete. co. za 35