Winter in Florida: How to Adjust Your Workout to Avoid Injury

The crisp air and lower humidity might inspire you to run farther or train harder, but a change in season requires a change in strategy. Even Florida’s mild winter climate can cause muscles and tendons to stiffen, increasing the risk of sports-related injuries like sprains and strains.

At Hammer Orthopaedics and Sports Medicine, orthopaedic surgeon Brian Hamzavi, MD, provides expert guidance and comprehensive care for athletes and active individuals in Palm Bay, Florida. In this month’s post, find out how to adjust your workout to stay active and avoid injury — no matter the weather. 

Double your warm-up time

When the temperature dips, your body redirects blood flow away from your extremities and toward your core to preserve heat and protect vital organs. This limits the oxygen and nutrients available to your muscles and tendons, making them less flexible and more prone to injury.

Although a good warm-up routine is necessary for any workout, the cooler weather makes it even more important to fully prepare your soft tissues for activity. Experts typically recommend a 5- to 10-minute warm-up, and you can expect to double that on particularly cold days.

Begin with light cardio, such as a brisk walk or slow jog, to gradually elevate your core temperature and increase circulation to working muscles. Once you feel warm, switch to dynamic stretching — movements like squats, upper body twists, or arm circles — rather than holding static stretches, which are better saved for your cool-down.

Optimize your diet and hydration

You might assume that because you sweat less and don’t feel as thirsty, you don’t need to drink as much water in the winter. But your body actually loses fluids faster in cool, dry air than in hot, humid air. 

Ignoring your water intake can quickly lead to dehydration, which impairs performance and causes muscle cramping. To combat winter’s drying effect, drink plenty of water before, during, and after your workout, and replenish electrolytes with a sports drink or supplement to help retain fluids and maintain optimal function.

Adjusting your diet can also make a big difference, especially if you plan to increase the intensity of your training this season. Fuel up on complex carbohydrates, such as brown rice, quinoa, and sweet potatoes, before your workout to provide consistent energy, and focus on lean proteins afterward to facilitate muscle repair and reduce recovery time.

Dress for the conditions

Maintaining a stable core temperature in Florida’s winter weather can be tricky when mornings start out cool and quickly warm up as the sun rises. To avoid overheating or getting chilled from sweat, dress in light, easily removable layers instead of a single heavy sweatshirt.

A three-layer system is key: a synthetic base layer to wick away sweat, an insulating layer for warmth, and a lightweight, wind-resistant outer shell. Avoid cotton, as it tends to hold onto moisture, increasing the chance of a muscle-stiffening chill when you slow down or stop moving.

The temperature isn’t the only environmental factor to consider — shorter daylight hours mean that many Floridians end up training in low-light conditions. For maximum safety, always wear highly visible, reflective gear and consider using a headlamp when running or cycling during the early morning or evening hours.

Seek expert guidance

Don’t let pain put your fitness goals on ice this season. If you experience an injury while training, or if an existing issue is limiting your performance, contact Hammer Orthopaedics and Sports Medicine for specialized care.