TCM for Sports Injuries in Winter: Warm Up, Stay Active, and Recover Smarter

As Start of Winter (Lidong) arrives, yang-qi begins to retreat inward, and the body shifts into a phase of storage. While many of us prefer staying cozy indoors rather than bundling up to exercise, those who remain active during the colder months may find this season to be a prime time for sports injuries.

The drop in temperature affects our bodies in noticeable ways. Muscles and tendons become tighter, circulation slows down, and joints feel stiffer, which means the risk of strains, sprains, and flare-ups of old injuries increases. In Traditional Chinese Medicine, winter is associated with cold energy, and cold naturally contracts. When cold influences the body, it can slow the movement of qi and blood, creating pain, stiffness, and reduced mobility.

Acupuncture is often used to support sports recovery because of its ability to improve circulation and calm inflammatory responses. Many patients notice that their muscles feel warmer and more relaxed after treatment. In TCM, acupuncture also helps open blocked pathways, allowing qi and blood to flow more freely so tissues can heal. Cupping can be added when deeper muscular tension is involved. The gentle vacuum created by the cups encourages circulation to areas that feel tight and congested, providing relief from stubborn knots and soreness often aggravated by cold weather.

Another winter favorite is moxibustion, a warming herbal heat therapy using dried mugwort. Moxa is especially helpful when joints feel cold and achy, or when older injuries seem to stiffen as temperatures drop. The heat sinks deeply into the tissues and supports yang energy, which the body relies on to stay warm and mobile during winter months. Paired with acupuncture, moxa reinforces the body’s circulation and encourages faster recovery.

Herbal medicine may also play a role in treatment. Certain formulas help move blood, relax muscles, reduce swelling, or warm cold-damp tissues that cause pain. There are internal herbs for systemic support and topical liniments or plasters that can be applied directly to the affected area.

Lifestyle habits matter just as much as hands-on therapy. In cold weather, spending a little extra time warming up before activity can make a big difference, as it helps loosen tendons and prepares the body for movement. Keeping vulnerable areas, like the knees, neck, and lower back, warm with appropriate clothing can prevent tension from setting in. After exercise, gentle stretching while the body is still warm supports flexibility and discourages stagnation. A warm compress before activity and a soothing hot shower afterward can go a long way toward maintaining comfort in the joints and muscles.

Nutrition plays a supportive role as well. In TCM, winter is a time to nourish the kidneys and tendons with foods that warm and build strength from within. Ginger, bone broth, sesame, walnuts, black beans, and cooked dark leafy greens are excellent seasonal choices. These foods help promote circulation and maintain flexibility, especially if you are training regularly or recovering from minor injuries.

If you notice pain that lingers for more than a few days, sharp sensations with movement, swelling that doesn’t improve, or reduced range of motion, it’s a good idea to see a practitioner early. Cold-related injuries can settle deep into the tissues and become chronic if not addressed promptly. With the right blend of acupuncture, therapeutic heat, cupping, herbal support, and a mindful winter routine, you can continue to move comfortably and confidently throughout the season.

If you’re dealing with pain, reduced mobility, or an old injury that’s acting up in the cold, Reach out to schedule a session and keep your body moving comfortably all season long.

The Healing Power of Pumpkin in TCM Dietary Therapy

Wishing everyone a warm and meaningful Thanksgiving, filled with good food, gratitude, and connection. As the spirit of thankfulness lingers, this moment offers a beautiful opportunity to explore the season through the lens of Traditional Chinese Medicine.

In Traditional Chinese Medicine (TCM), Cold Dew (寒露, Hán Lù) is one of the 24 solar terms in the traditional East Asian calendar. It usually falls around October 8–9 and lasts until about October 23. It makes the deepening of autumn when temperatures drop sharply and dew begins to turn cold — a poetic way of saying that the yin energy is strengthening, and the yang is declining.

What occurs in your body during the Cold Dew period?

During Cold Dew, the weather gets cooler and there’s more dew in the air. Cold and dampness can invade your body, especially affecting your lungs and joints. That’s why you might get a sore throat, stuffy nose, or feel stiff and sore in your muscles and joints. Also, autumn energy naturally turns inward — which can sometimes make us feel a bit melancholic or low.That’s normal! It’s the season of the Lungs and the emotion of sadness in TCM.

What helps connect the body and mind ?

Consume warm water or tea infused with pear, white fungus, lily bulb, or honey to hydrate your lungs. Ensure your neck and feet are kept warm, and avoid stepping out with damp hair on cold mornings. Keep your knees and lower back cozy, perform gentle stretches, and enjoy ginger or cinnamon twig tea to warm your body internally. Breathe deeply, take your time, enjoy sunlight outdoors, and eat energizing foods such as sweet potatoes, chestnuts, and longan to boost your vitality.

"Pumpkin Healing" to boost your overall health during this period

Pumpkin is one of the best seasonal foods for the Cold Dew period. As autumn deepens and the air turns cooler, our bodies naturally crave warmth and nourishment. In Traditional Chinese Medicine (TCM), pumpkin is known for its sweet and warm nature, which helps strengthen the Spleen and Stomach, support digestion, and dispel dampness and cold — all essential for maintaining balance during this seasonal transition.

This humble vegetable is also rich in beta-carotene and fiber, making it both nutrient-dense and grounding. Enjoying pumpkin in soups or congee can gently warm the body, boost energy, and protect digestion as yin energy rises and yang begins to retreat.

Here are a few TCM-inspired pumpkin recipes that’s warming, easy to digest, and supports Spleen and Stomach health during the cooling autumn days.

Warm Pumpkin Almond Drink

A silky, naturally sweet drink that warms, nourishes, and supports digestion during Cold Dew.

Ingredients (2 servings)

1. Pumpkin – 200 g (peeled and steamed)

2. Almonds – 10–15 pieces (preferably sweet almonds

3. Milk or soy milk – 2 cups (or any plant milk)

4. Honey or rock sugar – to taste

TCM Benefits

• Pumpkin : Strengthens Spleen and Stomach, dispels dampness, supports digestion, and gently warms the body.

• Almond : Moistens the Lungs and relieves dryness — ideal for autumn’s dry air.

• Milk or soy milk: Nourishes Yin and moistens dryness.

Instructions

1. Soak the almonds in warm water for 2–3 hours, then peel the skins if possible (for smoother texture).

2. Steam the pumpkin until soft and tender.

3. In a blender, combine pumpkin, almonds, milk, and (optional) Chinese dates. Blend until smooth.

4. Pour into a pot and gently heat on low — do not boil. Add honey or rock sugar to taste.

5. Serve warm and enjoy slowly.

Warm Pumpkin & Red Bean Balls

A sweet, grounding snack to warm the Spleen and lift your autumn mood.

Ingredients

1. Pumpkin – 300 g (peeled and steamed)

2. Glutinous rice flour – about 150–200 g (adjust until dough is smooth and soft)

3. Cooked red beans (or red bean paste) – ½ cup

4. A pinch of salt

TCM Benefits

• Red bean : Strengthens Spleen, removes dampness, promotes gentle detox.

• Glutinous rice flour: Warms the body, strengthens Qi, and provides gentle nourishment — perfect for cooler days.

  
  

Instructions

1. Steam the pumpkin until soft, then mash it into a smooth puree.

2. Gradually add glutinous rice flour, mixing until a soft, non-sticky dough forms.

3. Roll small balls about the size of a walnut.

4. Flatten slightly and add a spoonful of red bean paste in the center (optional), then roll closed again.

5. Steam for 10–12 minutes until the surface looks glossy and slightly translucent.

6. Serve warm — optionally topped with a little honey or shredded coconut.

Pumpkin & Lily Bulb Congee

Ingredients (2–3 servings)

1. Pumpkin – about 200g (peeled and cubed)

2. Rice – ½ cup (any kind, but short-grain works best)

3. Dried lily bulb – a small handful (about 10g)

4. Chinese dates – 3 to 5, pitted

5. Goji berries – 1 tablespoon

6. Water – about 5–6 cups

7. Optional: a drizzle of honey or rock sugar to taste

   
   

TCM Benefits

• Lily bulb : moistens Lung Yin, calms the mind, eases dry cough.

• Goji berry : nourishes Liver and Kidney, supports vision and vitality.

• Chinese dates: tonify Qi, warm the middle, and soothe emotions.

Instructions

1. Rinse rice, lily bulbs, dates, and goji berries.

2. Peel and cube the pumpkin into small pieces.

3. In a pot, add rice, pumpkin, lily bulb, and dates with the water.

4. Bring to a boil, then turn down to low heat and simmer 40–50 minutes, stirring occasionally.

5. Add goji berries near the end (last 5 minutes).

6. Sweeten lightly if you like, but keep it gentle and natural.

As our bodies adjust to the growing cold during the Cold Dew season, we may need a little extra support to stay balanced and healthy. This is a good time to seek treatments that strengthen the body, nourish the lungs and digestion, and prevent seasonal illness. Booking a session with our practitioners can help you align your body’s energy with the season and stay well through the transition into winter.

TCM Secrets to Keep Your Fascia Healthy and Supple

When we think about the human body, we often picture muscles, bones, and organs as separate parts. But there’s something remarkable beneath the surface that connects them all: fascia.

Fascia is a thin, stretchy, yet strong layer of connective tissue that wraps around every muscle, bone, nerve, blood vessel, and organ in your body. Imagine a flexible web or an intricate body stocking that keeps everything in place while still allowing smooth movement. Without fascia, our bodies would lose their shape and coordination.

In Traditional Chinese Medicine (TCM), fascia can be seen as part of the network of channels and collaterals that connect the whole body—enveloping muscles, organs, and tissues. It is closely tied to the smooth flow of Qi and Blood, as well as the balance of fluids. Protecting fascia in autumn means both nourishing the physical connective tissues and aligning with the seasonal energy.

Seasonal Awareness : Autumn in TCM

Autumn is linked to the Metal element, relating to the Lung and Large Intestine. The Lung governs the skin and body surface, including fascia as a protective layer. Dryness is the main seasonal pathogen, leading to fascia stiffening and loss of elasticity. Here are some tips from TCM wisdom to prevent fascia dryness in autumn:

Nourishment from Within

Consuming moisturizing foods like pears, apples, white fungus, sesame, honey, almonds, and walnuts helps combat dryness, maintaining the suppleness of fascia and skin. Ensure adequate collagen intake with foods like bone broth, tendon soup, sea cucumber, and soy products to nourish connective tissues and preserve fascia elasticity. Additionally, certain qi and blood tonic herbs, such as ginseng, astragalus, goji berries, and black beans, support circulation through the fascia layers.

Physical and Emotional Balance

The lungs are closely linked to emotions, particularly grief and the process of letting go. When we hold onto sadness or tension, it can lead to tightness in the chest fascia and diaphragm. Engaging in activities like journaling, meditation, or mindful exhalation can effectively promote relaxation of the fascia, addressing both emotional and physical aspects.

In addition, gentle stretching exercises, such as yin yoga, taiji, and qigong, play a crucial role in maintaining the elasticity of the fascia and preventing stiffness. During the autumn season, specific breathing practices, including deep inhalation, can help strengthen Lung Qi, thereby providing essential oxygen and nourishment to the fascia. However, it is vital to avoid overexertion, as the fascia can be prone to micro-tears when the body is tense and dry.

External Care

Wind can penetrate the surface of the body, causing the fascia to contract and resulting in stiffness. To combat this, it is advisable to use scarves to keep the neck and shoulders warm. Additionally, a massage with sesame oil or almond oil can nourish the fascia from the outside. Complementing these methods, techniques such as acupuncture, Tui na, and Gua sha can enhance the flow of Qi and blood through the layers of fascia, helping to prevent adhesions and improve overall flexibility.

Take the next step in caring for your fascia—book an appointment with our practitioners today.