Winter Warm Ups: Tips & Tricks For Warming Up Before Exercise When The Temperature Drops
With winter still in full swing and the days (and evenings!) feeling even chillier than before, you might feel tempted to skip your warm up. No harm done right? Well, not exactly. Although you end up saving some time, muscles work best when they’re warm.
The risk of musculoskeletal injuries increases if you exercise without preparing the body adequately. Similar to how driving a car before warming it up on a winter’s morning can damage the engine, going for a run or hitting the weights before warming up can cause harm to the body. Therefore, to give yourself the best chance of staying injury free this winter, a good warm up is a must.
So, why does the risk of musculoskeletal injuries increase as the temperature drops?
As the temperature becomes cooler than what is optimal, the muscles and tendons become colder themselves. This makes them stiff and reduces their overall flexibility, elasticity and compliance. The muscles also become more sluggish leading to a reduction in the ability to produce strength, power and react quickly. Therefore, sudden movements, moving the joints towards end range or changes in terrain can result in tears, strains, and increase the risk of falls.
On top of all this, the body diverts blood away from the muscles and skin to preserve core temperature. As a result, the muscles receive less oxygen, worsening the issues mentioned earlier and causing the body to produce more lactic acid to generate energy. This causes you to fatigue more quickly, hinders your performance, and prolongs your recovery time.
What does a good warm up look like?
A warm up aims to activate the cardiovascular system to get good blood flow to all areas of the body, and focuses on targeting the main muscle groups for exercise. It should take around 5-10 minutes long.
This might involve light cardio exercises like walking, jogging in place, or using a stationary bike. These activities help get the lungs working and increase blood flow to key muscle groups. Alternatively, you can do your intended exercise but at a lower intensity. For example, if your aim is to do a strength session, start off by doing 10-15 reps of a lighter weight. You shouldn’t feel puffed at the end of these reps but more like you’ve woken up a bit so you’re ready to do an actual set.
Another important thing to consider is dynamic stretching, which involves moving your muscles and joints through a full range of motion in a controlled, active way. Unlike static stretching, where you hold a position for a period of time, dynamic stretching includes movements like leg swings, arm circles, or walking lunges. These exercises help warm up the body, increase blood flow, improve flexibility, and prepare your muscles for more intense physical activity. This mobilises the joints and stretches the muscles. The key is to move through the full range of motion without stopping and holding at the end point. Check out Nathan’s video on cold weather stretches on our Instagram page for some inspiration.
Example warm up routines
Warming up before a run:
7 minutes of light jogging
3 minutes of dynamic stretches eg. lunges, leg swings, hip openers
Warming up before a strength session:
5 minutes on the rowing machine
15 reps of your first exercise at a lower weight (try 50-70% of your 10 rep max!)
Set yourself up for a healthy, active winter by tuning in to your body. If something feels off, don’t ignore it - book an appointment with one of our physiotherapists. Looking for more advice on staying active in chilly weather? Head over to our Instagram page to see Grace’s top 5 tips for moving safely this season.
Author: Pauline Lai, Balance North Preston Physiotherapist