Warming up in Winter

STAYING ACTIVE DURING THE WINTER MONTHS IS IMPORTANT FOR MAINTAINING A HEALTHY BODY AND MIND, BUT IT DOES POSE AN INCREASED RISK OF INJURY. COLD TEMPERATURES, FROSTY TERRAIN AND SHORTER DAYS CAN MAKE OUTDOOR ACTIVITIES MORE CHALLENGING, WHILE INDOOR ACTIVITIES CAN ALSO COME WITH THEIR OWN SET OF HAZARDS. HERE ARE SOME OF OUR BEST TIPS TO HELP YOU AVOID EXERCISE INJURIES THIS WINTER.

Warm up before exercising

Cold temperatures can make your muscles tighter and more prone to injury, so it’s essential to get your blood flowing and muscles warm before starting any exercise.1 Doing this can help prevent injuries and get the most out of your workout. Remember to take it slow and gradually increase the intensity of your warm-up as your body gets warmer. A good warm-up can take anywhere from five to 15 minutes, depending on your level of fitness and the intensity of your workout.

Dress appropriately

When exercising outdoors during the Winter months, it’s important to dress appropriately to avoid injury. Layers are key to staying warm, as they trap heat and allow you to regulate your body temperature as needed. Choose fabrics that wick away moisture to keep you dry and comfortable, and wear a hat, gloves, and warm socks to protect your extremities. Make sure your footwear is appropriate for the conditions, with good traction and support to avoid slips and falls. If you’re exercising inside, keep in mind your time spent standing still while travelling, and how the temperature change may affect you.

Stay hydrated

Good hydration is essential during any exercise routine, even in cold weather. You may not feel as thirsty during the Winter months, but your body still needs water to function properly. Drink water before, during, and after your workout to stay hydrated, and avoid drinking alcohol or caffeine, which can dehydrate your body. You can also drink warm beverages, like tea or hot water with lemon, to keep you warm and hydrated.

Take it slow

During the Winter months, your body may need more time to adjust to the cold weather and slippery conditions.5 Don’t try to push yourself too hard too soon, or you may risk injury. Start slowly and gradually build up the intensity and duration of your workouts. Listen to your body and don’t push yourself past your limits. If you do experience pain or discomfort during or after exercise, don’t ignore it. It’s better to take a break and address the issue than to risk further injury.6 Rest the affected area and seek medical attention if the pain persists or worsens.

Use proper form

Using proper form and completing exercises the way they’re meant to be completed is important in any exercise routine, but it’s especially important during Winter when your body is more prone to injury.6 Make sure you’re using the correct form for each exercise you do, and don’t sacrifice proper form for speed or intensity. If you’re unsure about your technique, consider working with a personal trainer or coach to help you improve. Exercising with others is a great way to keep you accountable for your form, too.

Stay visible

During the Winter months, it’s important to stay visible to motorists and other exercisers. Wear brightly coloured or reflective clothing, especially if you’ll be exercising in low-light conditions, and consider adding reflective tape to your clothing or equipment. You can also carry a flashlight or headlamp to help you see and be seen.

Cross-train

If you’re a Winter sports enthusiast, it can be tempting to focus solely on your favourite activity. However, repetitive motions can lead to overuse injuries like tendonitis, so it’s important to crosstrain and work different muscle groups to prevent injury.7 Consider incorporating yoga, weight training or swimming into your routine to build strength and flexibility in different parts of your body.

Staying active is important for your overall health and wellbeing, but not at the expense of injury. Take care to practise warming up, using proper technique, and ensure you listen to your body. If something feels wrong, it probably is.

Don’t know where to begin when it comes to warming up? Try these methods:

• Cardio: Starting with a few minutes of light cardio helps to increase your heart rate and get your blood flowing to your muscles. This increases your body temperature and helps to loosen up your muscles, making them more flexible. Examples of light cardio include jogging in place, jumping jacks, or brisk walking. 1

• Dynamic stretching: This involves a range of body movements to warm up your muscles, widen your range of motion and increase your flexibility. Unlike static stretching, which involves holding a stretch for a prolonged period, dynamic stretching involves active movements that mimic the exercise you’ll be doing.2 For example, if you’re planning to go for a run, you might do some leg swings, high knees, or lunges with a twist.

• Foam rolling: A form of self-massage, this involves using a foam roller to apply pressure to tight spots in your muscles. By rolling out these tight spots, you can help to increase blood flow to the area, break up any adhesions or scar tissue that may have formed, and increase your range of motion and flexibility so you can reduce the risk of injury.3 Foam rolling is particularly effective for lower-body muscles like the hamstrings, quadriceps and glutes.

• Resistance bands: These can be used to warm up your muscles and increase mobility. By performing exercises like band pull-aparts, band dislocates and band shoulder rotations, you can activate the muscles in your upper body and improve your range of motion. Resistance bands are particularly effective for the shoulders, which are prone to injury during exercise.

• Yoga: This is a great way to warm up and stretch your muscles while also calming your mind. By incorporating some yoga poses into your warm-up routine, you can help to increase your flexibility and range of motion while also reducing stress and anxiety. Some effective yoga poses for warming up include downward dog, warrior one, and pigeon pose. 4

1Why are warm-ups so important?: https://www.nswis.com.au/high-performance-at-home/the-importance-of-warm-ups/ 2Warm up, cool down: https://www.heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down

3A meta-analysis of the effects of foam rolling on performance and recovery: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6465761/

4Can yoga boost access to the bodily and emotional self?: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8678535/

5Comparison of injury incidences between football teams playing in different climatic regions: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3862696/

6Elitefootballteamsthatdonothaveawinterbreakloseonaverage303player-daysmoreperseasontoinjuriesthanthoseteamsthatdo:https://bjsm.bmj.com/content/53/19/1231

7Snow sports and cold-related injuries: https://www.betterhealth.vic.gov.au/health/healthyliving/snow-sports-and-cold-related-injuries