How to Stay Active While Avoiding Injury in Cold Weather
November 6, 2025
When the temperature drops and snow starts falling in Duluth, it’s easy to want to hibernate until spring. But staying active in the winter is important for your physical and mental health. The challenge? Cold weather can make muscles and joints stiffer, balance trickier, and injuries more common.
With some planning and the right precautions, you can keep moving safely all winter long. Here are some simple tips to stay active while avoiding injury when it’s cold outside.
1. Warm Up (Physically and Literally)
Cold muscles are tight muscles. Before heading outdoors, spend 5-10 minutes warming up your body. March in place, do gentle stretches, or practice bodyweight exercises like squats or arm circles. This helps get your blood flowing and reduces your risk of strains or sprains.
Don’t forget to dress in layers! Start with moisture-wicking fabric, add an insulating layer, and top it with a waterproof outer shell. Keeping your muscles warm helps them perform better and stay flexible.
2. Watch Your Step
During the winter months, we get used to constant ice and snow here in the Northland, but they can quickly lead to slips and falls. Wear boots or shoes with good traction and consider adding slip-resistant cleats for extra grip.
If walking outdoors feels too risky, find an indoor walking space to swap it with. A local mall, fitness center/gym, or even around your home with a favorite playlist or podcast are great alternatives!
3. Choose Joint-Friendly Winter Workouts
If running or biking outdoors isn’t appealing, try low-impact exercises that keep your joints happy and your body moving. We recommend:
- Swimming or water aerobics: Awesome for joint mobility and strength.
- Indoor cycling or treadmill walking: Keeps your cardio up without the icy sidewalks.
- Yoga or Pilates: Builds flexibility, balance, and stability which are key for preventing winter falls.
- Strength training: Use light weights or resistance bands to support your muscles and protect your joints.
4. Stay Hydrated
Since you generally feel cooler, it’s easy to forget about hydration in winter. However, your body still loses fluids through breathing and sweat. Dehydration can make muscles more prone to cramping and fatigue. Keep a water bottle handy and take sips regularly during your workout.
5. Know When to Rest and Recover
Listen to what your body is telling you. If you feel pain instead of common soreness, slow down or take a break. Overexertion in cold weather can increase the risk of muscle strains or joint injuries.
If you do experience pain or an injury that doesn’t improve with rest, it’s a good idea to get it checked out by a healthcare provider.
With the days being darker and air cooler, it is understandable to want to be less active throughout the winter. But a little consistency can go a long way in maintaining your strength and flexibility – and with the right precautions, you can stay active, healthy, and injury-free all season long!
If joint pain, stiffness, or an injury is keeping you from staying active, the team at Orthopaedic Associates of Duluth is here to help. Our specialists can diagnose, treat, and create a plan to get you back to doing what you love safely – throughout any season.