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How to stay injury-free this winter

Stay safe when exercising out in the cold.

You might sweat outdoors, but you still need to wear proper cold-weather clothing. Credit: Colourbox You still need to wear proper cold-weather clothing, even though you'll probably sweat.
Credit: Colourbox

Still exercising even though it's cold out? Good for you! Stay safe with this advice from Joseph Ciccone, DPT, CSCS, associate director of Columbia Orthopedic Sports Therapy at ColumbiaDoctors Eastside Sports Therapy.



  • Take a hot shower. Taking a five-minute shower before starting your exercise routine will wake up your body and give you a systemic warm up.

  • Wear appropriate clothing designed for cold temperature. You may work up a sweat while you are outside running, but that doesn’t mean you should run around in shorts and a tee-shirt in 30 degree weather. Bundle up! Wear warm socks, hats, gloves and layer your clothing.

  • Warm up properly. Before starting strenuous activity build up a light sweat performing low-impact and low-intensity exercises. Try jumping jacks or butt-kicks.

  • Start your workout indoors. Start your routine indoors so that you are properly warmed up before transitioning to outdoor exercise activity.

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