Running outside in winter can be a great way to stay active, especially in Ocean County and Monmouth County. The cold air feels energizing, and it keeps you on your routine throughout the season. The downside is that winter conditions can make injuries more likely.
At OIBortho, our board-certified orthopedic surgeons and sports medicine specialists see this every year across our locations in Edison, Red Bank, Freehold, Wall, Brick, Toms River, Lacey, and Manahawkin. Adjusting your routine can help you protect your knees, ankles, hips, and more while still enjoying your outdoor runs.
Why Winter Running Increases Injury Risk
Winter affects your body and your environment at the same time. Muscles and tendons naturally tighten in colder air, which makes them more prone to strains. Slippery or uneven surfaces increase the risk of falls, ankle twists, knee injuries, and wrist fractures.
Many runners also change their stride to avoid icy patches, which puts extra stress on the hips, knees, and lower legs. It all adds up, especially if you are logging miles several days a week.
Winter Running Safety Strategies
Staying active outside in the colder months is completely doable with the right approach. Keep these key strategies in mind when you head out for a run:
- Start with a good warm-up: Light movement followed by dynamic stretching helps wake up your muscles so they can adapt to the colder air. Your body needs a little more time to loosen up during winter runs.
- Choose the right footwear: Pick running shoes with solid traction and moisture-wicking socks to keep your feet dry.
- Watch the ground beneath you: Stick to cleared routes whenever possible and slow down around areas that look slick. Shorter strides help you stay in control on icy or uneven surfaces.
- Dress smart: Wear layers that keep you warm at the start but allow you to stay comfortable once you find your rhythm. If you run early or later in the day, add reflective gear and a small light so drivers can see you clearly.
Contact OIBortho if You Get Injured
Even when you are careful, injuries can still happen. Pain that lingers for more than a few days, swelling that will not settle down, or an injury that keeps coming back are all signs you should get checked. The sooner you have a specialist look at what is going on, the easier it is to prevent a minor issue from turning into something that sidelines you.
Call 732-800-9000 to make an appointment with our board-certified team at any of our New Jersey locations in Edison, Red Bank, Freehold, Wall, Brick, Toms River, Lacey, and Manahawkin.