The Centers for Advanced Orthopaedics is redefining the way musculoskeletal care is delivered across the region with locations throughout Maryland, DC, Virginia and Pennsylvania.
February 3, 2026
How to Exercise Safely Outdoors in Freezing Temperatures
Cold weather doesn’t have to end your outdoor workouts — but freezing temperatures increase the risk of muscle strains, falls, and joint injuries. With a few adjustments, you can stay active and protect your body all winter.
Why Winter Exercise Is Riskier
Cold muscles are stiff muscles. Lower temperatures reduce flexibility and slow reaction time, making strains and sprains more likely. Ice and uneven surfaces also raise the chance of slips and falls, especially affecting wrists, ankles, and knees. Preparation is what prevents most winter injuries.
Warm Up Indoors First
Never start a workout cold in freezing weather. Spend 5–10 minutes warming up inside before heading out:
- Light jogging or marching in place
- Squats and lunges
- Arm circles and leg swings
A proper warmup increases blood flow and reduces strain risk.
Dress in Layers
Wear breathable layers that trap heat without causing heavy sweating:
- Moisture-wicking base layer
- Insulating middle layer
- Windproof outer layer
Protect your hands, ears, and face. Good winter footwear with traction is essential to prevent falls.
Slow Down and Stay Controlled
Winter is not the time to chase speed. Shorten your stride, avoid sudden direction changes, and stick to cleared, well-lit routes. Controlled movement reduces stress on joints and lowers fall risk.
Stay Hydrated and Visible
Cold air is dry, and dehydration still happens in winter. Drink water before and after workouts. Wear reflective or bright clothing since daylight is limited and visibility is poor.
Choose Safe Surfaces
Whenever possible, exercise on:
- Cleared sidewalks
- Indoor tracks
- Treadmills
- Maintained trails
Many winter injuries occur on icy ground, not during the workout itself.
Know When to Stop
Stop exercising if you feel sharp pain, dizziness, numbness, or loss of balance. Cold conditions can mask early injury signs. Pushing through pain often turns minor issues into longer recovery.
When to See a Specialist
If pain or swelling lasts more than a few days, or a joint feels unstable, get evaluated. Early treatment prevents long-term damage.
Winter exercise is excellent for both physical and mental health — just adapt to the conditions. Warm up thoroughly, dress smart, move with control, and prioritize safety over intensity.