HEALTH
As temperatures drop and daylight hours shorten, it becomes harder to stay motivated with exercise and movement. Many people feel stiffer, more fatigued, and less inclined to stay active during the winter months. At the same time, others try to “make up for lost time” with intense workouts when motivation strikes (ie, New Year) - often leading to pain or injury.
In outpatient orthopedic physical therapy, we see this pattern every winter. However, staying healthy and injury-free during the colder months isn’t about pushing harder — it’s about staying consistent.
Cold weather can affect the body in several ways:
· Muscles and joints may feel stiffer due to decreased circulation
· Cold temperatures can reduce tissue elasticity
· People tend to move less and sit more
· Slippery conditions increase the risk of falls and sudden injuries
When the body feels tight and deconditioned, jumping into high-intensity exercise can overload joints, muscles, and tendons that aren’t prepared — especially in individuals with prior orthopedic injuries or surgeries.
While high-intensity workouts have benefits, they also place greater stress on the musculoskeletal system. During winter months, this can increase the risk of:
· Muscle strains
· Tendon irritation (such as Achilles or rotator cuff tendinopathy)
· Low back pain
· Joint flare-ups, especially in individuals with arthritis
After periods of reduced activity, the body needs time to adapt. Sudden spikes in exercise intensity often lead to setbacks that interrupt progress and delay recovery.
Consistent, moderate movement helps maintain joint mobility, muscle strength, balance and coordination, and circulation and tissue health. Even short bouts of daily activity can prevent stiffness and weakness from accumulating. From a physical therapy perspective, consistent movement keeps the body prepared for daily demands — whether that’s walking on icy sidewalks, shoveling snow, or returning to higher-level activities when the weather improves.
Consistency doesn’t require long workouts or heavy lifting. It means moving your body most days of the week, performing exercises that feel challenging but manageable, and prioritizing form and control over speed or load.
Examples include:
· Daily mobility or stretching routines
· Walking, even in short intervals
· Low-impact strengthening exercises
· Home exercise programs prescribed by a physical therapist
These habits reduce injury risk and support long-term orthopedic health.
Physical therapists work closely with orthopedic surgeons to help patients recover from injuries and surgeries — and to prevent future issues. During winter months, physical therapy can help:
· Modify exercise programs to match seasonal limitations
· Address stiffness, weakness, or pain early
· Improve balance and stability to reduce fall risk
· Gradually progress strength and endurance safely
For patients recovering from surgery or managing chronic joint conditions, consistency in therapy and home exercises is often the key to lasting improvement.
Winter doesn’t have to stop your progress. By focusing on consistent movement rather than sporadic intensity, you can protect your joints, reduce pain, and stay active year-round
