Running in Icy Conditions – Observations from our clinical specialist.
Jan 21
2 min read
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It has been a very chilly start to 2025. I am already seeing runners who have niggles or are feeling a bit tight, stiff or fatigued following easy January runs. A big cause of this increase in niggles or recurrence of old injuries is linked to running when it is icy.
Running on icy surfaces requires adjustments in your biomechanics to maintain balance and stability, leading to increased engagement of certain muscles and the activation of additional stabilising muscles. A lot of muscles have to work harder and other muscles that normally aren’t particularly working hard during running, are having to engage. Also, the slippery surface demands greater proprioception (body awareness) and stability control, recruiting stabilising muscles. Subtle adjustments to gait (shorter strides and slower pace) shift muscle emphasis compared to normal running. Extra effort is needed for eccentric muscle contractions to control movements and prevent falls. All of this increases your risk of fatigue, poor running pattern, soreness and ultimately injury. On top of that, you can develop a habit and continue to run in a different pattern even once the ice has melted.
Muscles that work harder include:
Core Muscles: these are heavily engaged to maintain balance and prevent slipping. Transverse Abdominis, Rectus Abdominis, and the Obliques are particularly active.
Calf Muscles (Gastrocnemius and Soleus): These muscles work harder to control foot placement and maintain traction on the slippery surface. The smaller muscles of the feet also engage more to stabilise each step.
Quadriceps: these thigh muscles play a significant role in controlling deceleration to avoid slipping, especially during downhill or sudden changes in pace.
Hamstrings: these muscles contribute to stability and help pull the leg backwards after each step, requiring more precise engagement on ice.
Gluteal Muscles: Glutes stabilise the pelvis and maintain alignment, which is critical on an unstable surface. Two of the Gluteus muscles, Gluteus Medius and Minimus are particularly active to keep the hip steady and prevent excessive sideways movement.
Extra muscle activation occurs in:
Hip Stabilisers: the Adductors and Abductors. The adductor group (inner thigh muscles) and abductors (like the tensor fasciae latae and gluteus medius) engage more to prevent side-to-side sliding.
Ankle Stabilisers (Tibialis Anterior, Peroneals, and Flexor Muscles): The tibialis anterior (front of the shin) and peroneal muscles (along the outer lower leg) work harder to control foot positioning. Flexor muscles in the foot and ankle stabilise the joint and respond dynamically to uneven icy surfaces.
The small internal foot muscles: these muscles provide fine-tuned balance adjustments, as the feet respond to micro-slips.
Upper Body: (Arms and Shoulders), Arm and shoulder muscles are more active as you use arm swings to counterbalance and maintain stability.
If you want to help minimise the risk of injury or niggles becoming problems:
Get any injury assessed and a plan put in place.
Get a soft tissue release to promote optimal recovery and restore normal function.
Focus on core and stabilisation training, you can better prepare these muscles for icy conditions and reduce the risk of injury.
At the clinic, we specialise in running injuries, treatment and prevention.