(VOVWORLD) - A healthy lifestyle often includes regular exercise, but training in different conditions can sometimes bring unexpected risks, according to health experts. In today’s Doctor at Home segment, we look at how exercising in cold conditions can increase the risk of sports injuries and what people can do to stay safe during their workouts. Nguyen Quyet Thang, a senior sports physiotherapist with nearly a decade of experience, shares his insights on injury prevention and safe training practices. Mr. Thang was part of the medical team that treated and rehabilitated naturalized Vietnamese striker Nguyen Xuan Son after the Brazilian-born player suffered a serious injury during the 2024 ASEAN Cup final between Vietnam and Thailand.
Reporter: Thank you very much, Mr. Thang, for taking the time to speak with us. Why does exercising in cold weather increase the risk of sports injuries?
Mr. Thang: Exercising in cold weather increases injury risk because the body is less prepared for physical activity in low temperatures. Cold weather causes blood vessels to constrict, reducing blood flow to muscles and joints, which makes them stiffer and less flexible. Besides that, this limits the range of motion and can lead to strains and sprains. Additionally, cold weather can affect nerves’ sensitivity and slow down reaction time.
When your body struggles to stay warm, it also expends more energy, increasing fatigue and further raising the risk of injury. Reaction time is also slowed down as the nervous system becomes less responsive, which can result in accidents or poor form during exercise.
Reporter: What are the most common sports injuries seen in cold weather?
Mr. Thang: The most common injuries I see during cold-weather exercise are muscle strains, ligament strains, and joint injuries, particularly in the knee, ankle, and lower back. Tendinitis can also become more prevalent due to reduced flexibility, and hypothermia may occur if the body is exposed to extremely cold weather for too long. Besides that, slip-and-fall accidents are also common when exercising on unstable surfaces, which can lead to bone fractures, hip fractures, and shoulder fractures.
Reporter: So what steps should we take to reduce injury risks when exercising in low temperatures?
Mr. Thang: To reduce injury risk in cold weather, it is essential to warm up properly with dynamic stretching. As I mentioned earlier, dynamic stretching before your workout is essential. This helps prepare your muscles and joints for more intense activity.
Second, dress in layers. Use moisture-wicking fabrics to keep sweat away from your skin and insulating layers to maintain body heat. Don’t forget hats, gloves, and warm socks to protect your extremities. Next, start slowly and gradually increase the intensity of your exercise. Cold muscles need time to loosen up, so avoid jumping straight into high-intensity activity. Another rule that people often forget is to stay hydrated. Dehydration can still happen in cold weather. People tend to drink less water when it is cold, but dehydration can lead to muscle cramps and fatigue. Lastly, choose the right footwear to prevent slipping, especially on wet surfaces.
Nguyen Quyet Thang currently serves as Head of Physiotherapy at Vinmec International Hospital and is also a Guest Lecturer in Rehabilitation at VinUniversity. He holds a Master’s degree in Sports Science from the United Kingdom and is actively involved in motion analysis, return-to-sport research, and sports injury recovery protocols. He is also the co-founder of Vietnam’s first Motion Analysis Laboratory and has led several national research projects and spoken at international conferences. His work focuses on developing evidence-based rehabilitation frameworks and advancing sports science through clinical research, interdisciplinary training, and performance assessment for patients, healthy individuals, and athletes.
Reporter: That’s quite an impressive profile, isn’t it? Earlier you mentioned proper warm-up routines and appropriate clothing when exercising in cold weather. Why are they so important?
Mr. Thang: In cold weather, proper warm-up routines and using the right clothing are essential for both safety and optimal performance. Cold temperatures naturally slow down circulation, leading to muscle stiffness and reduced joint range of motion. This makes it harder to perform dynamic movements and increases the risk of muscle strain, ligament injury, and even severe injuries like fractures from falls. A well-structured warm-up is crucial to prepare your body by gradually increasing heart rate, improving circulation, and raising core body temperature.
In cold conditions, it is not enough to rely on just a few minutes of light activity. A comprehensive warm-up should last at least 10 to 15 minutes and must include dynamic stretches such as high knees, hip rotations, and controlled bodyweight exercises like lunges and squats. These movements stimulate blood flow to the muscles, enhance joint mobility, and activate key muscle groups that are essential for preventing injury during more intense activity in cold weather.
For clothing, layering is crucial in cold weather. The first layer should be made of moisture-wicking material to draw sweat away from the skin, helping you stay dry and maintain body heat. The middle layer should provide insulation, such as fleece or wool, to trap warmth. The outer layer should be breathable, windproof, and ideally water-resistant to protect against rain. For extremities, wearing gloves, hats, and warm socks is very important to help maintain circulation.
Reporter: What warning signs should we watch for, and when should we stop exercising or seek medical advice?
Mr. Thang: It is essential to listen to your body. If you experience any of the following, it is time to stop exercising and seek medical advice.
First, sharp and persistent pain could indicate a muscle sprain or joint injury. Second, numbness or tingling can be a sign of poor circulation. Third, severe muscle weakness may indicate that your muscles are fatigued or that your body can no longer maintain a safe level of exertion. Lastly, dizziness or shortness of breath could be signs of more serious issues such as dehydration or cardiovascular strain. Always be cautious. If you are unsure about an injury or discomfort, it is better to rest and get checked by a professional.
Reporter: Thank you so much for sharing your insights! That was Mr. Nguyen Quyet Thang, Head of Physiotherapy at Vinmec International Hospital, with advice on how to stay safe and prevent injuries while exercising in cold conditions. And that brings us to the end of today’s Doctor at Home. Catch you later!