Winter Wellness

Winter Wellness

Keeping Active and Injury-Free with South Eastern Sports Podiatry


The cooler temperatures and shorter days can present challenges for maintaining physical activity. Staying active during winter is crucial for our physical and mental well-being. As a physiotherapist at South Eastern Sports Podiatry, I’d like to share some tips on how to keep active and injury-free this winter.



Dress Appropriately

Melbourne’s winter weather can be chilly and damp. Wearing the right clothing is essential for outdoor activities. Layering is key: start with a moisture-wicking base layer to keep sweat away from your skin, add an insulating layer for warmth, and top it off with a windproof and waterproof outer layer. Gloves, a hat, and warm socks to keep your extremities comfortable.


Warm Up Thoroughly

Cold muscles are more prone to injury, so it’s vital to spend extra time warming up. Perform light aerobic exercises like walking or jogging in place, followed by dynamic stretches such as leg swings and high knees, for at least 10-15 minutes before engaging in more intense activities. This will increase blood flow to your muscles, making them more pliable and less susceptible to strains and sprains.


Choose Safe Exercise Locations

Melbourne’s winter can bring rain and wet conditions, which can create slippery surfaces. When exercising outdoors, be mindful of wet pavement and avoid areas prone to puddles and mud. Stick to well-lit, maintained paths and parks. If conditions are particularly wet, consider indoor activities like using a treadmill, joining a gym, or participating in indoor sports.


Stay Hydrated

It’s easy to forget about hydration in the winter because we don’t feel as thirsty as we do in the summer. However, staying hydrated is just as important. Cooler air can be dehydrating, and we still lose fluids through sweat and breathing. Make sure to drink water regularly throughout the day, even if you don’t feel thirsty.


Incorporate Cross-Training

Winter is a fantastic time to mix up your routine with cross-training. If running is your go-to exercise, try incorporating swimming, cycling, or strength training into your weekly routine. This can help prevent overuse injuries and keep your workouts exciting. Additionally, activities like yoga or Pilates can improve flexibility and balance, which are crucial for overall fitness and injury prevention.


Listen to Your Body

It’s essential to pay attention to how your body feels during the winter months. If you’re experiencing any pain or discomfort, it’s important to address it promptly. Don’t push through pain, as this can lead to more serious injuries. Consulting with a physiotherapist can help you understand the source of your discomfort and develop a plan to manage it effectively.


Seek Professional Guidance

If you have any existing conditions or are unsure about starting a new exercise routine, seeking advice from a healthcare professional can be beneficial. At South Eastern Sports Podiatry, we offer comprehensive assessments and personalised treatment plans to help you stay active and injury-free throughout the winter. You can book an appointment with Sarah, our physiotherapist HERE.



Winter doesn’t have to be a season of inactivity, even in Melbourne. By dressing appropriately, warming up thoroughly, choosing safe locations, staying hydrated, incorporating cross-training, listening to your body, and seeking professional guidance, you can maintain your fitness and well-being all winter long.


Stay safe, stay active, and enjoy all that the winter season has to offer!