Why Skipping Workouts in Winter Raises Your Risk of Injury in Spring

How Winter Pauses Fuel Springtime Injuries

With winter on the way, motivation tends to hibernate: dark mornings, cold air and shorter days zap energy and inspiration. A 2022 survey in The Independent found that a fifth of adults see their exercise levels plunge by as much as 37% in winter, with most blaming the cold and lack of daylight.

That “hibernation effect” isn’t just bad for your mood—it can lead to injuries come springtime. Jaclyn McKenna, M.D., a primary care sports medicine physician at Hospital for Special Surgery, puts it bluntly: “If you don’t move it, you lose it—and it happens faster than people expect.”

Winter inactivity isn’t a harmless pause. Deconditioning leaves muscles, tendons and joints unprepared for the sudden spring surge. McKenna commonly treats weekend warriors who leap back into tennis or running only to face strains, tendonitis or joint flare-ups. “Acute injuries often happen when you go from zero to 100,” she says.

This isn’t just anecdotal. Sports medicine research shows that sudden spikes in training load are among the strongest predictors of injury. Muscles, tendons and joints need time to adapt to added stress, which is why going from months of inactivity to full-speed workouts sets the stage for acute strains and nagging overuse problems.

So how do you break the cycle? McKenna’s advice is simple: make variety non-negotiable. Regardless of the season, one of the best ways to stay injury-free is to balance your main sport with other types of movement. “Just playing your sport isn’t enough,” she explains. “If your chosen activity is mostly cardiovascular, like running, adding strength training is critical. If you’re drawn to one sport like pickleball or tennis, it’s important to mix in other exercises to support the muscles and joints that aren’t being worked.”

That balance doesn’t require a massive time investment. National guidelines recommend 150 to 300 minutes of aerobic activity each week plus strength training, but even two to three shorter, varied workouts during the winter can help maintain fitness and reduce risk once spring rolls around.

Warm-ups also take on extra importance in colder weather. Muscles are less pliable, which makes strains more likely. A dynamic warm-up—light jogging, mobility drills or movement-based stretches—literally warms the tissues and raises heart rate, creating safer conditions for exercise. Even five minutes indoors before heading outside can make a difference.

The payoff for staying consistent in winter goes beyond avoiding injury. A 2023 study in the International Journal of Environmental Research and Public Health found that people who kept up outdoor activity through colder months improved flexibility, strength and endurance, while those who pulled back lost ground. Regular movement also combats seasonal dips in mood, boosts immunity and helps regulate sleep.

The larger message? Treat winter not as downtime, but as “maintenance season.” Even small, consistent workouts—with enough variety to balance your body—will keep you strong through the cold months and ready to enjoy spring without a setback. As McKenna puts it: “Even a little activity during winter is better than nothing.”

So let this be your reminder to plan ahead for the upcoming winter months and keep moving to stay strong.