How to Stay Healthy and Injury-Free This Fall: Expert Tips for Active Adults and Athletes
As the Seasons Change, So Should Your Health Routine
Autumn in North Vancouver brings crisp air, colourful trails, and perfect hiking and running conditions. But as the temperature drops and daylight hours shorten, your body faces new challenges — from tighter muscles to higher injury risk and lowered immunity.
For athletes and active adults alike, fall is a crucial transition season. Whether you’re training for a winter sport, maintaining your summer fitness, or simply staying active outdoors, adjusting your habits now can help prevent injuries, support recovery, and boost overall well-being through the colder months.
At Mountain Health & Performance, our chiropractors and registered massage therapists often see a spike in fall-related injuries, not from accidents, but from overuse, stiffness, and environmental factors.
Here’s how to stay healthy, strong, and injury-free as autumn settles in.
1. Warm Up More Thoroughly as Temperatures Drop
When it’s chilly outside, your muscles, tendons, and ligaments are less pliable. That means they’re more prone to strains and sprains — especially in activities like running, hiking, and cycling.
What happens: Cold temperatures cause your blood vessels to constrict, reducing blood flow to your extremities. Without proper warm-up, your tissues don’t get the oxygen and elasticity they need for high performance or even moderate exercise.
What to do:
Spend at least 10–15 minutes warming up dynamically before activity.
Include leg swings, lunges, torso rotations, and light jogging.
Avoid static stretching before exercise as this can increase injury during your activity. Save that for your cool-down.
If you train outdoors, start your warm-up indoors to get your body temperature up first.
Clinic insight: Our practitioners often provide suggestions for movement prep routines designed to activate the hips, glutes, and core which are essential areas for stability and injury prevention in cooler months.
2. Layer Up and Protect Your Joints
Cold, damp weather is no friend to joints. For those with previous injuries or arthritis, the shift in barometric pressure can lead to stiffness, soreness, and reduced mobility.
Tips for staying warm and supported:
Dress in layers that wick moisture, insulate, and protect from wind.
Keep knees, ankles, and wrists warm if you’re prone to joint discomfort.
Consider compression gear — it improves circulation and supports muscle recovery.
Stay hydrated: cooler weather can mask dehydration, which affects joint lubrication and muscle function.
Pro tip: Use a red light therapy session post-activity to reduce inflammation and promote joint comfort. Red light therapy increases local circulation and speeds up tissue recovery which is perfect for post-hike or post-game soreness. This service is soon coming to MHP! Expect it to be available in November or December of 2025!
3. Adjust Your Training Schedule for Shorter Days
As the daylight fades, so can your motivation and safety levels. Early darkness means less visibility for runners and cyclists, and cooler evenings can make it harder to maintain a consistent schedule.
Solutions:
Switch workouts to midday or early morning when possible.
Use reflective clothing and headlamps for evening sessions.
Consider indoor alternatives. A strength or mobility session can be just as beneficial as another outdoor run.
Performance tip: Our chiropractors often emphasize the importance of cross-training in fall and winter. Adding mobility, resistance, or stability work indoors helps correct imbalances and prevent injuries once outdoor sports resume in spring.
4. Support Immunity with Nutrition and Recovery
Cold and flu season often hits just as your training volume or work schedule ramps up. Proper nutrition and recovery are key to keeping your immune system strong.
Focus on these nutrients:
Vitamin D: Shorter daylight hours mean less sun exposure. Supplementing with vitamin D supports bone health and immune function.
Vitamin C & Zinc: Found in citrus fruits, berries, and nuts, these boost immune defense.
Protein: Essential for recovery, especially if you’ve increased resistance or endurance training.
Hydration still matters: Even in cooler temperatures, dehydration can creep up and weaken immune response.
5. Take Preventative Action for Common Fall Injuries
Our clinic sees several recurring issues this time of year — often preventable with small adjustments:
Low back pain and stiffness
Common in those transitioning from outdoor sports to more sitting time or desk work.
Combat it with daily mobility (cat-cow, child’s pose, hip flexor stretches).
Chiropractic adjustments can restore spinal motion and reduce strain.
Hamstring and calf strains
Cooler weather and tight muscles are a recipe for strain.
Regular massage therapy and active release techniques (ART) help maintain flexibility.
Ankle sprains and slips
Wet leaves and early frost increase fall risk.
Strengthen your ankles with balance work and proper footwear.
Our practitioners can design stability exercises tailored to your sport or activity.
Neck and shoulder tension
Cold weather makes us hunch our shoulders; screens and stress don’t help.
Massage and postural correction exercises can alleviate chronic tightness.
6. Manage Seasonal Mood and Energy Changes
The darker months can affect both mood and energy levels — a condition often linked to reduced sunlight and lower serotonin.
Strategies to stay mentally and physically sharp:
Get outside during daylight hours whenever possible. Even 15 minutes helps.
Maintain your exercise routine; consistency supports mood regulation.
Try a full body red light therapy bed or infrared sauna sessions. Both can improve circulation, reduce stress, and support better sleep quality.
Consider mindfulness or breathing exercises, especially if you’re training intensely or feeling seasonal fatigue.
Our team often integrates mind-body recovery techniques alongside physical therapies to help clients feel balanced throughout the season.
7. Embrace Active Recovery and Regeneration
Fall is an ideal time to shift focus from peak performance to recovery and rebuilding. This doesn’t mean doing less, it means training smarter.
Try this autumn recovery checklist:
Book a massage therapy session every 3–4 weeks to reduce muscle tightness.
Schedule periodic chiropractic adjustments to optimize joint function.
Use red light therapy after workouts to enhance recovery.
Add mobility and stability exercises 2–3 times per week.
Prioritize sleep — aim for 7–9 hours each night for full tissue repair.
Why it matters: Recovery time is when your body actually gets stronger. Neglecting it can lead to chronic fatigue, slower progress, and higher injury risk, especially as the weather cools and your immune system works harder.
8. Prepare for Winter Sports Now
If you plan to ski, snowboard, or skate this winter, fall is your pre-season prep window. Building strength, balance, and joint stability now can drastically reduce your risk of early-season injuries.
Key areas to train:
Core strength – protects your spine and improves control.
Hip and glute activation – supports proper knee alignment.
Balance training – improves proprioception and reaction time.
9. Prioritize Regular Check-Ins with Your Health Team
Even if you’re not in pain, fall is an excellent time for a preventative tune-up. Minor issues like tight hips, limited shoulder mobility, or subtle asymmetries, can become major problems if left unaddressed.
A multidisciplinary clinic like Mountain Health & Performance offers an integrated approach:
Chiropractic care for spinal alignment and joint function.
Massage therapy for muscle recovery and stress relief.
And soon full body red light therapy for inflammation, skin health, and tissue repair.
Together, these services help you move better, recover faster, and perform your best all season long.
Final Thoughts: Fall Is for Foundations
Autumn is more than just a transition. It’s an opportunity. By making small, proactive changes now, you set the stage for a healthier, stronger, and more enjoyable winter season.
Focus on warming up, supporting your immune system, maintaining recovery routines, and staying consistent with your care. Your future self - whether on the trails, the slopes, or the court - will thank you.
At Mountain Health & Performance, we’re here to help you move well and stay active all year long.
Ready to stay active and injury-free this fall?
Book an appointment with our team of chiropractors, physiotherapists, and massage therapists today.
