Hamstring strains are among the most common athletic injuries, and they often spike when temperatures drop. For example, one track-and-field study found that hamstring injury rates were significantly higher in the early (cool) season than in warmer months. Cold muscles are stiffer and less elastic, so they are more prone to tears. Below we explain the hamstring muscles, why cold increases injury risk, and how proper warm-ups, stretching, strength training, and gear can help prevent strains in cold weather.
Understanding the hamstrings
The hamstring group consists of three muscles (biceps femoris, semitendinosus, and semimembranosus) that run along the back of your thigh. They attach at the pelvis and cross the knee joint, so they can both extend the hip (push the leg backward) and flex the knee (bend the leg). These muscles power sprinting, jumping, and any fast leg movements. Because of that, hamstrings are “very susceptible to injury” during sudden starts, stops, or overstriding. In other words, if a cold muscle is asked to stretch or contract quickly, it can easily strain or tear.
Why cold weather raises injury risk
Cold weather itself makes muscles more brittle. Laboratory tests on muscle tissue show that when muscle temperature falls below about 32°C (90°F), it takes far less force to tear the muscle fibers. In practical terms, a hamstring that might handle a certain load when warm could fail under the same load when it’s cold. For athletes, that means even normal movements can be riskier when it’s chilly. This is borne out in real-world data: as noted above, a study of collegiate track athletes found hamstring strains were most common in early-season (cool) conditions and were much less frequent in high-heat conditions.
In cold conditions the body also reduces blood flow to the limbs to conserve core heat, which can make muscles (and joints) feel stiff. Overall, colder temperatures require extra care before exercising. Experts advise lengthening the warm-up time in cold weather so muscles can reach a safe temperature. For example, if you normally do 5 minutes of light jogging before activity, you might do 10 minutes in cold weather. The goal is to raise your muscle temperature closer to normal body temperature, making them more flexible and better prepared for intense activity.
Warm-up routines in the cold
Dynamic warm-ups are especially important in the cold. Begin with 5–10 minutes of easy aerobic activity (such as walking, jogging, or cycling) to boost blood flow. Mayo Clinic experts recommend doubling your normal warm-up time in cold weather to allow muscles to warm up thoroughly. For example, after a 10-minute jog you might do active leg swings, high-knees, butt kicks, or walking lunges to dynamically stretch and activate the hamstrings. These movements continue to raise muscle temperature and lubricate the joints under motion. Only after this aerobic and dynamic phase should you perform any static stretches – doing them on cold muscles can actually cause injury.
By the end of an extended warm-up, your legs should feel loose and a bit sweaty. At this point the hamstrings will respond well to controlled stretching or mild sprint drills. The idea is to “ease into” the workout so that by the time you reach full intensity, your muscles are ready. This graduated approach (sometimes called a RAMP warm-up: Raise, Activate, Mobilize, Potentiate) helps prevent shocks to the muscles in cold weather.
Stretching for flexibility
Once the muscles are warm, static hamstring stretches can improve flexibility. To stretch safely, hold each position gently for about 30 seconds. You should feel tension but no sharp pain. Avoid bouncing or jerking during the stretch. Proper technique is key: do a smooth lean and pause at the end of your range of motion. For example, a seated forward reach (leaning toward your toes) stretches the back of the thigh. Ensure you stretch both legs equally; imbalances in flexibility can contribute to injury risk.
This stretch is held slowly to improve flexibility. After a thorough warm-up, exercises like this one help lengthen the hamstring muscles. Gently reach toward the foot while keeping the back straight, and hold for 20–30 seconds. Repeat on the other leg.
Here the athlete extends one leg and leans forward to feel the stretch. In this variation, one leg is extended while the other is bent. It targets the hamstrings similarly. You should feel a comfortable stretch along the back of the extended leg. Practicing both types of stretches regularly (for instance, after
each workout) can keep hamstrings limber. Over time, improved flexibility means muscles can absorb strain more safely.
Strength training for the hamstrings
Flexibility alone isn’t enough – strong hamstrings resist injury better. Strengthening the hamstrings, especially in their lengthened range, is highly effective for prevention. Eccentric exercises (where the muscle contracts while lengthening) are key. For example, a Nordic hamstring curl (slowly leaning forward from the knees, as one’s partner holds the ankles) emphasizes hamstring control in a stretched position. Other good exercises include slow single-leg Romanian deadlifts or “hinge” movements.
Research shows that consistent eccentric hamstring training can dramatically cut injuries. A systematic review found that when athletes fully complied with an eccentric-strengthening program, their hamstring injury risk dropped significantly. (Incomplete or skipped workouts diminished this benefit.) By contrast, irregular training showed little effect. In practice, athletes should aim to do focused hamstring strengthening 1–2 times per week year-round. Strength in the hamstrings’ elongated state improves muscle resilience, so that even in cold conditions the muscle is prepared to absorb force.
Cold-weather gear and precautions
Protecting your body from the cold externally also helps protect the muscles internally. Dress in warm layers made of wool or synthetic fabrics that trap heat and wick away moisture. Avoid cotton against your skin, since it can stay wet and cold. The photo below shows two runners in heavy winter jackets and hats for a snowy run – this kind of layering helps keep core and thigh muscles warm during exercise.
As the Mayo Clinic advises, always cover exposed areas: wear gloves, thermal socks, and a hat or headband. In cold air, blood flow shifts toward your core, which can leave hands and feet cold quickly. Keeping extremities covered prevents overall chill and lets muscles in the legs stay warm. In addition, pay attention to footing. Wet leaves, ice, or snow make slipping likely. Shoes with good traction (or spikes on trails) reduce the chance of a sudden fall that could jar a hamstring.
Finally, hydrate even when it’s cold. Cold air is dry, so you lose moisture through breath and sweat without noticing. Drink water before and after your workout (and during, if the session is long) to keep muscles healthy. Dehydrated muscles cramp and fatigue more easily, which can indirectly lead to strains.
Putting it all together
In practice, preventing cold-weather hamstring injuries means combining these strategies. For instance, a cold-weather routine might look like this: 1) Dress in layers and check weather risks (wind, ice). 2) Start your workout with an extended warm-up—perhaps 10 minutes of light jogging, followed by dynamic leg drills (leg swings, lunges, strides) to raise muscle temperature. 3) Perform a few controlled static stretches on each leg, holding them gently for ~30 seconds, then step up to full activity. 4) During the week, include hamstring-strengthening exercises (like Nordic curls or deadlifts) in your training. 5) Stay well-hydrated throughout.
By taking extra time to warm up muscles and wearing the right gear, you give your hamstrings the best chance to stay injury-free, even when it’s cold outside. No method is foolproof, but coaches and sports medicine experts agree that these precautions greatly reduce strain risk. Enjoy your winter workouts safely, and your hamstrings will thank you later!