Does the cold weather increase your risk of injury?

Training in the outdoors can offer benefits such as improved mental health, strengthening different muscle groups with new terrains and even resistance training against wind or running hilly routes. But it also means taking on the elements! With the cold weather coming it's worth considering how this may affect your training plans, and what to do to ensure you stay injury-free.

Our ability to have powerful muscle contractions decreases as the temperature drops. The body functions best at an optimum temperature and when the temperature is too hot or cold our performance declines. 

➡️ Icy surfaces are immediately a cause for concern. Any number of injuries can occur from taking a fall so assess your route sensibly before deciding to go out, ensure you are wearing suitable footwear and think about whether early morning or late evening sessions when it's likely to be icier are the best plan.

➡️ Cold weather constricts blood vessels and the body's natural shiver response does increase the risk of a muscle injury. A preventative measure is to properly warm up before beginning your workout and dressing appropriately for your session. 

➡️ 50-60% of heat loss occurs from exposed skin, most commonly the head, face, neck and hands. Make sure your training clothes include hat, gloves and snood. 

➡️ Muscle tension tends to increase when we step into the cold. Protective postures such as hunching the shoulders or tucking arms into your sides are examples of the type of 'gripping' tension that occurs when we are trying to keep warm. This makes us more susceptible to musculoskeletal dysfunction. 

➡️ Cold air can affect asthma by causing constriction of the airways, and cold, dry air can irritate asthmatic symptom. Reconsider your workout if the temperatures are very low, keep your inhaler close if you suffer with asthma or consider covering your mouth and nose with a scarf when you head out. 

➡️ Don't make the mistake of forgetting the importance of hydration because it's cold out.

➡️ Remove sweaty exercise clothes soon after completing your workout. Sweat evaporating from the body increases the rate of heat loss.