Cold Weather Warm-Ups: Essential Exercises to Prevent Injury

As the colder weather sets in, it’s more important than ever to take the right steps to protect your body and stay active. Our team has put together a handy list of winter warm-up tips to help you prepare your body for the season’s activities, whether you're running, hiking, or simply enjoying the outdoors. Winter is also a great time to think about Prevention and Performance Screening—an ideal way to assess your physical condition and identify any areas that could use extra attention, ensuring you stay safe and perform your best all season long.

1. Why Winter Warm-Ups Matter

As temperatures drop, keeping active remains important for our physical health and mental well-being. But winter weather brings its own set of challenges for our muscles, joints, and overall mobility. In cold weather, our muscles, ligaments, and tendons lose elasticity, making them stiffer and decreasing their reaction times. This therefore increases the risk of injury. Without a proper warm-up, you’re putting yourself at risk of muscle strains and joint pain, as your body has to work harder to maintain core temperatures and prepare the body for movement. 

Winter warm-ups are specifically designed to combat and reduce this risk, helping to increase circulation, gently elevate the body temperature, and boost flexibility - all essential factors for easing into any activity and reducing injury risk.

2. Structure of a Winter Warm-Up Routine

A winter warm-up for running should be:

• Longer than usual: The colder it is, the more time your body needs to reach a safe and comfortable temperature.

• Progressive: Start with gentler movements and gradually increase the intensity as the body gets warmer and movements feel easier.

• Targeted: Focus on areas prone to stiffness when running, like the legs, lower back, shoulders, and core.

3. Dynamic Movements to Kick-Start Circulation

Start with dynamic stretches that keep your body moving rather than holding any position. These movements help increase circulation and increase blood flow to the joints and muscles, preparing them for running: 

• Leg Swings: Stand next to a wall for balance and swing one leg forward and back, gradually increasing the range. This activates the hamstrings and hip flexors, which are essential for walking, running, and stability.

• Arm Circles: Standing tall, extend your arms out to the sides and make small circles, gradually increasing to larger circles. This warms up the shoulder joints and prepares your upper body for tasks like lifting or shoveling.

• Torso Twists: Stand with feet shoulder-width apart, knees slightly bent. Twist from your core, swinging your arms gently from side to side to loosen your torso and back.

• Hip Circles: Stand with your feet hip width apart and circle the hips in a clockwise and anti-clockwise motion. Similar movements to hula-hooping but without the hoop.

4. Mobility Exercises for Commonly Used Winter Muscles

Cold weather activities can be especially hard on certain muscle groups, such as the calves, hamstrings, hips, and lower back. Targeting these areas can make a huge difference in reducing the risk of injury:

• Ankle Rolls: Stand on one foot (hold onto something for balance if needed) and slowly roll your ankle in circles. This will prevent stiffness and help with balance on slippery surfaces.

• Hip Openers: Stand with your feet shoulder-width apart. Lift one knee and rotate it outward, making a circle to open up the hip joint. Repeat this on both sides.

• Shoulder Rolls and Scapular Retractions: Roll your shoulders back a few times, then bring your shoulder blades together to activate your back muscles. These are useful for upper body activities like carrying items or shoveling.

5. Building Body Heat with Light Cardio

Gentle cardio helps increase body temperature, making your muscles more pliable and responsive. Some quick options to try indoors or outdoors include:

• Jump Rope/Hopping: A few minutes of jumping rope or hopping on the spot will warm up your entire body and get your blood flowing fast.

• High Knees: Stand in place and bring each knee up towards your chest in an alternating rhythm. This keeps your heart rate up while activating the core, glutes, and quads.

• Brisk Walking: For those who prefer something lower impact, a brisk walk in place or even a gentle walk around your neighborhood is a great way to gradually raise your body temperature and loosen up.

6. Key Stretches for Flexibility in the Cold

Follow up your warm-up with a few targeted stretches to release tension and promote flexibility:

• Calf Stretch: Stand with one foot back, keeping the heel pressed to the ground and the leg straight. Lean forward slightly to stretch the calf, which often tightens up in cold weather and can lead to strains or cramps.

• Hamstring Stretch: Place one leg slightly forward with the knee straight. Bend forward at the hips, keeping your back straight, to stretch the back of your thigh. This is especially useful before winter running, hiking, or skiing.

• Quadriceps Stretch: Standing on one foot, pull the opposite foot towards your glutes to stretch the front of your thigh. This improves flexibility and eases tension in the knee area, preparing you for outdoor activities that require balance.

• Shoulder Stretch: Bring the arm across the front of your body at about chest height. Support your arm with the elbow crease of the opposite arm or use the opposite hand to hold the outstretched arm.

7. Safety Tips for Winter Workouts

Finally, keep these safety tips in mind as you gear up for winter activities:

• Stay Aware of Slippery Surfaces: Ice patches can make even walking treacherous, so pay attention to where you step or weather warnings on the day you are planning to run. 

• Hydrate Well: Cold air can be drying, and we often forget to drink as much water in winter. Carry a water bottle with you or make sure to have one ready following your run. 

• Listen to Your Body: If you feel tight or uncomfortable, stop and stretch again. Don’t push through stiffness, as it could lead to injury.

• Dressing to retain warmth: Layering properly while you warm up and exercise in winter is key to staying comfortable and preventing cold-related injuries. Avoid heavy layers for the warm-up itself, as overheating can lead to sweating and then cooling down too quickly. Wearing a base layer made from moisture-wicking material when running will help to soak up sweat from the skin. 

Cooling Down Effectively: Finish with a few slow stretches that focus on any remaining tightness. This can help prevent post-workout stiffness and ease the body’s transition from exercise to rest. This in combination with some deep, controlled breathing to help stabilise the heart rate after activity will help to return the body to resting state safely.