Warming Up for Cold-Weather Exercise: Protect Your Back and Knees

Cold weather makes muscles and tendons stiffer, and research finds that cooler muscle temperature lowers power output and increases the risk of strains and tears. The warm-up that works in August is often not enough in November, when you head out for a run, a hike or a game in Sussex or Morris County, so give yourself more time to warm up on cold days.

Why cold changes the math: in the cold, blood flow to muscles is reduced, and muscles, tendons and joints move less smoothly. Laboratory research has found that muscle tissue tears with less energy when it is colder than normal body temperature, which is part of why cold-weather training is linked to a higher risk of muscle and tendon injuries, including Achilles problems.

A good cold-weather warm-up has three parts. Warm up indoors first when you can, do five to ten minutes, often more, of easy whole-body movement to raise your core temperature, then add dynamic moves such as leg swings, arm circles and gentle squats before you start the actual workout. Save static stretching for after exercise or the end of the warm-up.

Dress for it: layers you can shed as you heat up, a moisture-wicking base rather than cotton, and a hat and gloves, since a lot of heat is lost from the head and hands. Start slightly cool rather than already sweating, and get out of wet clothing as soon as you are done.

For your back and knees specifically, ease in. Sudden intense effort on cold, stiff joints is a classic setup for a back grab or a knee strain. Give your body several minutes to feel warm before you push the pace, and respect sharp pain that comes on suddenly rather than pushing through it.

If you have been dealing with back or knee trouble and want to stay active through the colder months, an evaluation can help you plan movement that works for you. Dr. Gregory Martin has practiced chiropractic since 1996 and sees patients in Sparta and Morris Plains, New Jersey. Call or text (973) 699-4100 to schedule an appointment.