Physio Clothes for Winter

What to Wear In the Cold To Prevent Injury and Pain

Physio clothes for winter are helpful to know, regardless of how deeply entwined you are with physiotherapy. No matter who you are, the wintertime is significantly harder on the average individual. Not only is the weather colder, but there are also additional tricky conditions such as slippery pavements, making it a test to escape the house. 

However, it’s imperative to know that the winter shouldn’t dictate every little thing you do. The winter shouldn’t hold you back from going out and staying active. With this in mind, below will highlight what to wear in the cold, joint injuries, and more. Let’s take a look!

What to Wear For The Winter

Knowing everything about physio clothes for winter settings is an excellent place to start. Base layers from a wicking material are fundamental, but make sure it’s not cotton! Cotton ingests sweat, which causes it to freeze and cause you to get cold quickly. Seamless clothing will likewise assist with preventing that terrible shock you get from jumping into the shower after being in the cold. 

Running leggings ought to be a tight fit to prevent rubbing on the rear of the knees. Depending on the temperature, a mid-layer on top will guarantee your centre stays warm. Search for something with a zipper so you can control it how you prefer.

Windproof and reflective coats are fundamental during the winter. A large portion of the running coats available are windproof and water-safe, so look out for those. Breathability is crucial, and coats with inadequate venting or those from a non-breathable material will greatly hinder how you are in the cold. 

Regardless of what you do outside, outerwear ought to be highly visible and reflective. You never know when a car might not be paying attention, and brighter clothes are easier to see. As for footwear, waterproof trainers tend to work the best. Lastly, be sure to wear a hat or headband and gloves.

  • Base Layers (Non-Cotton)
  • Tighter Sweatpants or Yoga Pants (Non-Cotton)
  • Non-Cotton Socks
  • Windproof and Waterproof Coat (Reflective and Colorful)
  • Waterproof Trainers
  • Hat or Headband
  • Gloves

The Right Footwear Prevents Injuries

Remaining safe when strolling around outside means you need to pick the proper footwear. Assuming you live in a colder climate, you understand that colder weather implies snow and ice on the ground. Before you venture out, you want to do your absolute best to prevent yourself from slipping.

The best winter footwear choices are those that assist with preventing slips, falls, and wounds. The proper winter boots won’t just keep your feet warm and dry but will have the right footing to prevent falls. The shoe’s outsole (the part that contacts the ground) ought to be anti-slip and assist with keeping your balance when walking.

Best Socks For Winter

Knowing what to wear in the mainly cold has to do with finding the proper clothing, especially socks. A sock made of fleece, IsoWool, shearling, wool, and similar materials will work. 

If these socks get wet (because of extreme sweat from the foot or the wet conditions), the actual socks don’t lose their protective properties. DO NOT wear cotton socks since cotton gets wet very quickly.

How Dressing in Layers Can Help

The best advice a physiotherapist can give for the winter months is to dress in layers. Dressing in layers benefits patients since it can accommodate the weather pending. The colder it is, add another layer; the warmer it is, take a layer off. Layering increases the level of protection, preventing the cold from getting in and harming your body.

How to Dress in Layers

1. Breathable Base Layer – Synthetic materials or wool (polyester or polyamide) that are water-resistant and allow the body to move moisture.

2. Insulating Mid-Layers to Keep You Warm – Anything insulated that can keep you warm should suffice (fleece, hoodie, etc.)

3. Waterproof or Shielding Outer-Layer – A breathable and water-resistant jacket tends to be the best option in this setting. Any water-resistant jacket should work.

How Dressing in Layers Prevents Injury

Injuries from the cold are more common than most people realize. More severe injuries such as hypothermia, chilblains, and frostbite can be avoided by dressing correctly (wearing layers). Falls are also less likely to damage when there are more layers to help break the fall.

Common Injuries From Cold

In light of these Physiotherapy and health tips, you must get outside and stay active during this Winter. As great as these tips are avoiding injuries and lowering the risk altogether, injuries can still happen. Below are a few common examples of common injuries from the cold.

Sprains, Strains, and Broken Bones

Cold muscles and connective tissue have less versatility and are more inclined to injury. Falls are additionally more likely, while delicate tissue wounds can be more dangerous. Tendons and muscles on the joints of the knees, shoulders, wrists, and spine are the most generally harmed from falls while skiing or snowboarding.


The grinding of wet socks and poorly fitting footwear can cause blisters on the toes, feet, and impact points. You must seek out physio clothes for winter tips to avoid these issues—a blister can cause a more severe issue down the line. That issue can turn into a sprain or strain from falling due to the blister. You never know how a butterfly effect can occur in this sense.

How Not Wearing A Right Fitting Warm Hat Can Cause Headaches

As great as it is to wear a hat or headband for the winter, you need to make sure the headwear fits appropriately. Headwear that’s too tight can cause external compression headaches. These headaches can happen from the pressure of a hat that’s too tight. Thus, ensure what you’re wearing fits okay so you don’t experience this issue. 

Injuries Still Happen – Need Physio Clothes for Winter Advice and More in Edmonton?

As great as it is to be prepared with physio clothes for winter, injuries still happen. Remember to wear fleece, IsoWool, shearling, or wool socks; a breathable base layer, an insulating mid-layer, and a waterproof outer layer. Also, be mindful of headwear and how it fits, and non-slip boots.

Regardless, if you have any questions about the matter or physio in general, visit us at Boost Physiotherapy in the great city of Edmonton!