Winter Running & Joint Health: Protecting Your Hips and Knees
Winter running can be refreshing, energising, and a great way to maintain fitness during the darker months, but cold weather, slippery surfaces, and stiffer muscles can put extra stress on your joints. Many runners notice their hips and knees feeling more achy or tight at this time of year, even if they don’t usually struggle with pain.
The good news? With smart preparation and the right physiotherapy strategies, you can keep running safely all winter long.
Why Do Hips and Knees Feel More Vulnerable in Winter?
Cold temperatures can affect the body in several ways:
Muscles feel stiffer, reducing shock absorption
Joints can seem more sensitive, especially if you have arthritis or a history of injury
Stride patterns change on slippery or uneven ground
Warm-ups are often rushed, increasing strain on the lower limbs
Footwear may be worn down, altering alignment and mechanics
Running doesn’t have to stop because it’s cold, but your approach might need small adjustments.
Protecting Your Hips and Knees: Physiotherapy Tips for Winter Running
1. Prioritise a Proper Warm-Up
In winter, warm-ups aren’t optional, they’re essential.
A good warm-up:
Increases blood flow to the muscles
Loosens the hips and knees
Improves joint lubrication
Reduces your risk of sudden pulls or strains
Try this 5-minute warm-up before heading out the door:
60 seconds brisk marching
Hip circles
Leg swings
Walking lunges
Glute activation (mini squats or side steps)
You should feel warm before you even start your run.
2. Strengthen the Supporting Muscles
Hips and knees rely heavily on the strength of the muscles around them. Winter is the perfect time to build resilience.
Key muscle groups to target:
Glutes (crucial for hip stability)
Quads and hamstrings
Calves
Core muscles
A physiotherapist can provide a safe, personalised programme, but great general exercises include:
Squats
Step-ups
Glute bridges
Clamshells
Single-leg balance work
Just 2–3 sessions per week can significantly reduce joint strain.
3. Pay Attention to Your Running Form
Cold weather can subtly change how you move, shorter strides, more tension, stiff posture.
Focus on:
A relaxed upper body
A slight forward lean from the ankles
Shorter, quicker steps on icy days
Landing softly under your centre of mass
If you’re unsure about your form, a physiotherapist can do a detailed running gait analysis.
4. Choose Footwear for Winter Conditions
Worn, slippery, or unsupportive shoes can amplify joint stress.
Look for:
Good grip for wet or frosty surfaces
Adequate cushioning
A secure heel and midfoot
Trail runners if you run off-road
Consider changing your shoes every 600–800 km, or sooner if the tread is visibly worn.
5. Adjust Your Training Load Sensibly
Sudden spikes in distance, intensity, or hill work can overload your joints—especially in winter.
To stay consistent and pain-free:
Increase mileage gradually
Include rest days
Mix in cross-training (cycling, swimming, strength)
Listen to early warning signs like hip tightness or knee twinges
A physiotherapist can help you plan a safe winter training schedule.
6. Cool Down and Stretch Indoors
Finishing your run and standing in the cold can leave muscles tight and joints stiff.
Move your cool-down inside and include:
Light stretching of quads, hamstrings, calves, and glutes
Gentle hip mobility exercises
Slow breathing to relax tense muscles
This helps maintain flexibility and joint comfort.
When to Seek Physiotherapy Support
You should check in with a physiotherapist if you experience:
Knee pain that worsens with running
Hip snapping, clicking, or catching
Pain that lasts more than 48 hours
Recurring strains or tightness
Difficulty increasing your distance
Early assessment prevents minor stiffness from turning into a long-term injury.
Final Thoughts
Winter running is a brilliant way to stay active and keep your mood lifted, but your hips and knees need a little extra care in the colder months. With proper warm-up routines, strength training, good footwear, and smart load management, you can enjoy comfortable, confident running all season long.
Lesley Lowe leads the Sports Physio Clinic. She has worked with multiple sports clubs over the years including rugby, football, hurling and hockey clubs and she has worked at the Dublin city Marathon.
Sports Physio Clinic
Our clinic helps runners of all levels move more efficiently, recover safely, and reach their goals with professional guidance.