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As the winter season approaches, so does colder weather. Though that may not stop you from exercising, you may find that in the winter season, your muscles experience more soreness than they do in warmer seasons. Even walking can be more painful in the winter. However, what’s even more concerning is the higher risk of muscle pulls and strains during this colder season. Our Hamptons physical therapy is able to help with these related injuries this winter. 

We at Virtual PT NYC can guide you on how to avoid muscle injuries during the winter season. Though, if you do have a pulled or strained muscle and are looking for Hamptons physical therapy, then we can help you with your needs.

How The Cold Affects Your Body

With cold weather approaching, you may be curious to know what the cold can do to your body. 

Cold weather causes your muscles to lose more heat than they normally would in warmer weather. Because of this, your muscles become tighter and may lose their normal range of motion and flexibility. This tightness means that your muscles must work harder to complete tasks that would otherwise have no strain on your body.

With your muscles becoming tighter during cold weather, including the winter season, they will become more damaged and sore due to the increased strain on them during exercise. This also means that they are more susceptible to injury during the winter season.

However, even with the cold affecting your muscles in these ways, there are still ways to avoid muscle pulls and strains. Two ways to prevent muscle pulls and strains are by warming up before exercise and using strength training.

Warming Up

One important method for avoiding muscle injury during the winter is to have a longer warm-up session before exercising. This way, you allow your body to be more prepared for strenuous activity, which is especially important in the winter season. However, arming up before exercise has many other benefits, such as:

• Lower risk of injury
• Increased flexibility
• Increased blood flow
• Improved workout performance
• Less muscle tension/pain

Warming up before exercise is a good idea at any time of the year, but during the winter season, it’s essential. Now, you may be wondering, “What are the best methods to warm up before a workout?” Here are some methods you can use to warm up:

• Dynamic Warmup: This method involves doing actions similar to what you would do in your workout. For example, if you run, you can jog in place or ride a bicycle. Dynamic warmups help build your mobility, strength, and coordination.
• Static Stretches: This method involves stretches that are held temporarily while keeping your body still. These exercises help you loosen your connective tissues and muscles, increase your range of motion, and promote better circulation.
• Other Warmup Exercises: Other exercises you can do to warm up your body include squats, planks, push-ups, and side lunges, among others. These exercises stretch different parts of your body, from your arms to your lower body.

Strength Training

Incorporating strength training into your exercise routine can help your muscles resist the cold weather of winter. Strength training prevents muscle injuries such as pulls and strains by making your muscles stronger. Having stronger muscles allows them to keep the body in proper alignment and undergo more pressure before an injury occurs, which is important for winter.

The key to strength training is to have a balanced routine that strengthens the weaker muscles of your body and balances them with the stronger muscles. This is because when you have stronger muscles than others, the weaker muscles will fatigue more easily and be prone to injury.

However, if you want to incorporate strength training into your routine, you may be wondering, “What precautions should I take so I don’t injure myself?” Here are some precautions you can take to ensure safe strength training:

• Start slowly. Strength training takes a toll on one’s body due to the type of exercises it uses, so those who are not used to strength training should take their time with their exercise routine.
• Keep the proper form in your exercises. Keeping your form proper will keep your body aligned and your risk for injury low. You can start with weights and resistance to practice keeping your form.
• Rest between training sessions. Not resting your muscles between multiple sessions can lead to overworking your muscles. They will not be ready for further work and can be more susceptible to injury.
• Warm up your body before exercising. Stretching your muscles & tendons before you work out makes them less stiff, preparing them better for strength training exercises.
• Keep your muscles flexible. Adding a flexibility program to your strength training program will ensure that your muscles are supple enough to move without much risk for injury.

Of course, you should consult a physical therapist before taking on an exercise routine, especially if you have experienced muscle pulls and strains in the past. At Virtual PT NYC, we can provide you with guidance on how to exercise safely and effectively!

What If You Pull or Strain a Muscle?

There is no need to panic if you pull or strain a muscle despite taking steps to avoid these injuries. It happens to many people, and when these injuries occur, we recommend that you go to a physical therapist to seek proper treatment for your muscle injuries. We provide physical therapy services at Virtual PT NYC that can help your muscles heal after an injury. 

Hamptons Physical Therapy

When the winter season comes, it may be difficult to avoid your muscles from pulling or straining, especially if you have had a muscle injury in the past. We hope that our advice can help you avoid muscle injury in the future, but should you be injured in the future and need Hamptons physical therapy then Virtual PT NYC can help you. Please visit our website to learn more about us and our services. If you have any questions about muscle pulls and strains, contact us today!