Warm Up Before You Head Out!

Welcome back, readers. This month we’re chatting about the importance of warming up in the cold. Whether you’re going out for a ski, shoveling your driveway, or taking your dog for a walk, spending a few minutes warming up is an important part a lot of us overlook!

Why warm up you ask? When it gets colder, your muscles may feel stiffer, and it can be more difficult to maintain dexterity, balance, and coordination. A short warmup increases blood flow to your muscles, helping prepare your body for activity and reducing risk of injury.

A common question I get asked is… should I stretch before exercising? From an injury prevention standpoint, dynamic movements (i.e., things that get your muscles activating) do a better job at getting you prepared than static stretching (i.e., things with longer holds, like traditional stretching). It is important that you increase your blood flow and get the muscles contracting prior to exercise, rather than stretching them out.

Now that I have you convinced to warm up (right?!), let’s chat about the specifics. The goal is to get moving, not to complete a full workout before leaving the house. A warm up should only take around five to ten minutes, depending on the activity and how your body feels. Start gently and gradually increase your effort until you feel warmer and your movements feel more comfortable. Here is a little routine you may want to give a try:

Start with a Brisk Walk or March

Begin with 2 minutes of easy walking or marching on the spot. Let your arms swing naturally and gradually pick up the pace. If you have balance or mobility issues, please hold onto something for support.

Add Leg Movement

Stand beside a sturdy support. Keeping your torso upright, gently swing one leg forward and backward. You may also try bending your knee towards your buttock. Keep the movements controlled rather than forcing your leg as high as possible.

Do Some Controlled Squats

Stand with your feet shoulder width apart. Push your hips back and bend your knees as though you’re sitting down on a chair. Stand up again, keeping your movements smooth and controlled. Repeat until you feel some heat building in your legs.
If squats are uncomfortable or you have mobility challenges, try sitting down and standing up from a chair instead.

Wake up your Calves

Stand near a stable support. Using your calf muscles, slowly rise onto your toes, then lower your heels back to the ground. Repeat. Then, gently rock your weight from your heels towards the balls of your feet, keeping the movement controlled.

Finish with Specific Movements

This is where your physiotherapist will be a good resource. Ideally, your warmup should reflect what you’re about to do. For example, if you’re skiing, practice shallow squats and controlled side-to-side weight shifts. If you’re going for a run, gradually transition into an easy jog or complete some single leg hopping. Before a winter hike, try some step-ups.

If you have a history of injury or a condition that affects your mobility, your warm-up may need to be adjusted to suit your individual needs. The information provided in this article is not individual medical advice and is intended to provide education. If you have physical symptoms that are interfering with your usual activities, a physiotherapist can identify contributing factors and guide you towards feeling better.

With all of that said, start gently. Your warm-up doesn’t have to be complicated, and it doesn’t have to take long. Stay warm, stay active, and enjoy your time outdoors this winter!

Bre Maughan
Registered Physiotherapist (MScPT, BScKin)
Bragg Creek Physiotherapy
www.braggcreekphysio.com