Why Cold Weather Increases Sport Injuries in Palmerston North

TL;DR

Cold weather increases sport injury risk because cold muscles are less elastic and take longer to prepare. In Palmerston North winters, players often rush the warm up, leaving muscles unready for sudden load. Muscle sprains in the hamstrings, calves and groin are the most common result. Warm up a few minutes longer and get any strain assessed early.

The Detail
Cold weather increases sport injuries in Palmerston North every winter, and a rushed warm up is one of the biggest reasons why. When muscles are cold, they need more preparation before they can safely handle the demands of sport.
This is worth paying attention to locally, since Palmerston North's winter training conditions mean cold, often wet grounds well into the season. In this post, you will learn why cold weather raises injury risk, and what to do differently.

Why cold weather raises injury risk
Cold muscles are less elastic than warm ones, meaning they do not stretch and contract as easily under sudden load. In Palmerston North's cooler months, players often rush the warm up simply to get moving and feel warm, which means muscles are asked to work hard before they are truly ready.

The most common injury we see
Muscle sprains and strains are the most common injury linked to cold weather and inadequate warm ups. These typically happen in the hamstrings, calves or groin, when a muscle is stretched or loaded suddenly beyond what it was prepared for.

What this means for local sport
Team sports played on Palmerston North's grounds through winter, including football, netball and rugby, all carry this same risk. Recreational and amateur teams are often more affected than higher level clubs, since they are less likely to follow a structured warm up.
If you play team sport locally through winter, treating your warm up as seriously as your training is one of the simplest ways to protect yourself.

How our team helps
When a muscle sprain does happen, getting it assessed early helps you understand what is going on and start building a recovery plan straight away, rather than waiting and hoping it settles on its own. Our team also works with patients on warm up habits afterwards, to help lower the risk of the same injury happening again.
Being based inside 360 Health and Fitness Gym in Palmerston North means we can also guide strength work in a gym setting as part of that plan, not just in the clinic.

What to do next

• Extend your warm up by a few extra minutes through the colder months.
• Add muscle activation exercises, not just joint movement, before playing.
• Get any muscle strain assessed early rather than waiting to see if it settles.

Further reading: See our guides to lower body warm ups and shoulder warm ups for exercises to add to your routine. https://www.betterbodiesphysio.com/blog/how-to-warm-up-your-lower-body-before-sport

Common Questions About Cold Weather and Sport Injuries
Does cold weather really increase injury risk?
​Yes. Cold muscles are less elastic and take longer to prepare properly, which is why a longer warm up matters more in winter than in summer.

How long should I warm up for in winter?
Aim for closer to 15 to 20 minutes in cold weather, compared with around 10 minutes in warmer conditions.

What should I do if I strain a muscle during a game?
Stop playing if you feel a sharp pull or pain, rather than continuing on it. Getting it assessed early gives you the best start on a recovery plan.
If you have picked up a muscle strain playing sports in Palmerston North this winter, book an appointment with our sport physio therapy team today.