Winter workout warning: 8 critical rules to avoid injury and illness

MEDICENTER TV / ISTANBUL, TURKEY — DEC. 12, 2025

Assoc. Prof. Dr. Mirza Zafer Dağtaş, an Orthopedics and Traumatology Specialist at Acıbadem Kadıköy Hospital, has issued a warning regarding the increased risk of sports injuries and upper respiratory tract infections during winter workouts.

Cold weather, slippery surfaces, and reduced daylight pose specific challenges for fitness enthusiasts. Dr. Dağtaş noted that as the difference between body temperature and the external environment widens, the susceptibility to illness and injury increases. However, he emphasized that following 8 basic rules can keep both professional athletes and casual exercisers safe.

Warm-up and clothing strategy

Pointing out that muscles become tighter and stiffer in cold weather, Dr. Dağtaş advised extending the warm-up period by a few minutes. "Skipping the warm-up can lead to sudden strain, muscle tears, and ligament damage," he warned.

Regarding attire, the "layered clothing" rule is essential. Instead of a single thick garment, athletes should choose breathable, sweat-wicking technical fabrics that preserve body heat. Incorrect clothing can lead not only to colds but also to injuries caused by muscle stiffness.

Ground conditions and footwear

One of the biggest dangers in winter is "black ice." Dr. Dağtaş highlighted the importance of checking the ground before starting:

"Whether running or walking, icy or wet surfaces increase the risk of falling. Hidden icing is common, especially in the early morning and at night. Shoes with soles that provide better traction on slippery surfaces should be preferred. If foot support is insufficient, the load on the knees, hips, and lower back increases."

Hydration and the "Cool-Down" phase

Many people neglect water consumption in winter because the sensation of sweating is reduced. However, Dr. Dağtaş reminded that the body loses significant fluid even in cold weather. Dehydration reduces muscle performance and causes cramps. It is recommended to sip water every 15-20 minutes during exercise.

Addressing post-workout mistakes, Dağtaş said, "The desire to get into a warm environment quickly often leads people to skip cool-down exercises. However, stretching reduces muscle tension, repairs micro-traumas, and prevents pain the next day. Furthermore, wet clothes must be changed immediately after exercise to prevent hypothermia."

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