Managing Pain and Injury This Winter: Gait and Rehab’s Guide to Staying

Active

As the year draws to a close, many of us are gearing up for festive celebrations and New Year resolutions. For some, this means lacing up running shoes in preparation for spring marathons or simply maintaining a regular fitness routine during the colder months. However, winter presents unique challenges for managing pain and injury, particularly for the feet and lower limbs. At Gait and Rehab, we’re here to provide expert advice to help you stay active, pain-free, and on track with your goals.

Why Winter Can Be Tough on the Body

Winter brings colder temperatures, icy surfaces, and reduced daylight, all of which can contribute to a higher risk of injuries. Running or training outdoors in the cold can place additional strain on muscles and joints, while wet or icy conditions increase the likelihood of slips and trips. For marathon runners and regular exercisers, managing these risks is crucial to avoid setbacks in their training schedules.

Common Winter Injuries

1. Plantar Fasciitis

Colder weather can tighten the plantar fascia—a thick band of tissue running along the sole of the foot—leading to increased discomfort and a higher risk of

inflammation, particularly in those ramping up their training.

2. Shin Splints

Shin pain is a common complaint for runners, often caused by overtraining or

running on harder surfaces like frozen ground.

3. Ankle Sprains and Fractures

Icy pavements and uneven winter terrain increase the risk of twisting an ankle or suffering a more severe injury.

4. Stress Fractures

Pushing through pain during training without proper recovery can lead to stress fractures, especially in the metatarsals or tibia (shin bone).

Tips for Preventing and Managing Pain

• Warm-Up and Stretch: In colder weather, muscles and tendons take longer to

• warm up. A proper warm-up, including dynamic stretches, reduces the risk of injury and improves performance.

• Wear the Right Shoes: Running shoes with good grip and cushioning can help

• prevent slips and reduce the impact on joints. Consider adding our 3D printed Phits orthotics for additional support if needed.

• Train Smart: Gradually increase your training intensity and distance to avoid

• overloading your muscles and bones. If icy conditions make outdoor running unsafe, consider cross-training indoors to maintain fitness.

• Listen to Your Body: Pain is your body’s way of signalling that something isn’t

• right. Addressing issues early can prevent them from becoming chronic injuries.

• Recover Properly: Incorporate rest days and recovery techniques, such as foam rolling or a stretching and strengthening programme into your training schedule to keep your body in optimal condition, a bespoke plan is always created for you at Gait and Rehab.

How Gait and Rehab Can Help

Whether you’re an experienced marathon runner or someone simply looking to stay active this winter, our team at Gait and Rehab is here to support you.

• Gait Analysis: Our state-of-the-art Footscan™ technology can identify any biomechanical issues contributing to pain or inefficiency in your running stride.

• Injury Management: From shockwave therapy for plantar fasciitis to targeted rehabilitation for ankle sprains, we offer a range of treatments tailored to your needs.

• Preventative Care: We can provide customised orthotics, footwear advice, and training recommendations to help you stay injury-free.

Book Your Appointment Today

Don’t let pain or injury disrupt your winter training or daily activities. Whether you’re preparing for a marathon or looking to stay active this season, Gait and Rehab is here to help you move better and feel better. Book your consultation today and take the first step towards pain-free movement.

Warm wishes for a healthy and active winter,

Usamah Khalid

Podiatrist and Clinical Director