Winter Injury Prevention Tips
Winter is in full swing, and so is the increased risk for running injury. The cold air and less-than-ideal conditions can unfortunately increase your risk of injury. Across the U.S., stress fractures increase in winter (that statistic includes non-runners). How can you reduce your risk of injury in winter? Try these tips!
Warm Up
Warming up before running is always important, but especially so when it’s cold. Cold air reduces proprioception (ground feel), making it more difficult to run carefully. Warming up increases the temperature of your muscles so they can contract and relax more efficiently.
Always spend 5-10 minutes stretching and warming up (preferably indoors) before you begin your run. If you jump right from the couch to running outside in 30 degree weather, your muscles will not be prepared, increasing your risk of injury.
2. Dress Appropriately
If you don’t wear enough layers, your body will get too cold, even with a warmup. Wearing long pants and sleeves will keep your joints warm, decreasing your risk of injury. Purchase a base layer of tights and a long sleeve to wear under your typical running gear. Your body will thank you.
3. Bring a Friend
If you’re planning on running in a more isolated area (trail running, in the woods), it’s a good idea to run with a buddy. If you are injured while alone in the cold, things could become dire. If you aren’t able to run with a friend, make sure you have a way to contact someone should you need assistance, or choose to run in more populated spaces so someone can help you should something occur.
4. Wear Shoes with Traction
Winter is not the time to keep wearing your old worn-out shoes. Make sure the tread is not worn down on your shoes, or if your running route is particularly slippery, invest in some winterized shoes.
Look for an everyday trail shoe that can work for dry and wet conditions. On extra-icy days, add a slip-on traction device. You don’t want a small patch of ice to be what keeps you off the trail until summer.
5. Add a Post-Run Routine
Build your strength and flexibility by incorporating stretching and strength exercises into your post-run routine.
6. Stay Hydrated
It’s easy to let hydration go out the window when it’s cold. But the rules still apply. Be sure you’re fueling your body correctly before a winter run.
7. Evaluate Your Running Style
A common cause of running injury often comes down to running form. Working with a trained physical therapist in Portland can help you determine areas of weakness to prevent overloading and injury.
One way to achieve this is with A Functional Movement Screen. The Functional Movement Screen (FMS) is a screening tool used to evaluate seven fundamental movement patterns in individuals with no current pain complaint or musculoskeletal injury. The FMS is not intended to diagnose orthopedic problems but rather to demonstrate opportunities for improved movement in individuals.
Oregon Running Clinic can help you better understand your body with a Functional Movement Screen. Contact us to learn more!