5 Stretches to Prevent Injury in Cold Weather

Whether you're going for a long run on a frosty morning, enjoying team sports in the brisk evening air, or hitting the slopes with friends, stretching is the key to safe winter fitness.

This blog post will explain why stretching in winter is crucial to prevent injury and give you five essential stretches to ensure you can keep working out this winter.

Why stretching in winter is essential for preventing injury

Stretching before and after a workout is crucial throughout the year, but it takes on extra importance during the colder months. When your body is stiff and cold due to the winter weather, you're more likely to strain muscles, sprain ligaments, and damage tendons. Stretching exercises help to reduce injuries and enhance performance, with different movements employed to increase flexibility and control throughout the body.

Stretching routines include a variety of specific muscle-flexing exercises, with different movements used to improve elasticity and tone throughout the body. People stretch for many reasons, with therapeutic and sporting activities providing increased muscle control and extra range of motion.

Effective stretching generates heat throughout your body. It wakes your muscles up in a controlled fashion and allows you to build energy slowly before you demand peak performance. When your muscles are warm, loose, and mobile, you can focus on your fitness routine without worrying about injuries. While too much stretching can cause hypermobility and instability, consistent and measured stretching is integral to most pre and post-workout routines.

There are two main ways to categorise stretching:

Static stretching

Static stretches bring and hold a physical joint to its end range of motion using external forces. Examples include a cross-body shoulder stretch or performing a head-to-knee forward bend.

Dynamic stretching

Dynamic stretches involve movement, which loosens muscle fibres and increases blood flow throughout the body. Examples include walking lunges, jumping squats, or high kicks.

Static and dynamic stretches can be either active or passive, with active stretches using internal forces generated by the body and passive stretches involving forces from external objects or other people. While static stretches are common and advantageous at times, evidence has shown dynamic stretches to be more beneficial. Therefore, most situations demand an active and engaged warm-up routine before exercise.

Take your stretching to the next level with a foam roller - perfect for loosening muscles before and after exercise.

5 effective winter stretches to help you avoid injury

The following five stretches are perfect for cold-weather workouts. All these stretches involve dynamic and active movements, which can be performed before or after your workout. These simple movements are also beneficial when performed in isolation — five or ten minutes away from your desk is a great way to improve your functional fitness.

1. Air squats

Air squats, also known as bodyweight squats, are regularly performed before training routines. They're a great way to work your thighs and glutes and an effective way to warm up your entire body before heading out in the winter air. While all movement is good during winter, lower body movement is particularly effective at getting the blood pumping.

Air squats are just like regular squats, but you don't use external weights. Simply stand with your feet apart at shoulder-width before engaging your core muscles and pulling your shoulder blades together. Squat back and down like you're about to sit, keeping weight on your heels and maintaining a slight lower back curve. Bring your hips below your knees, and if you're good enough, touch your glutes to the backs of your calves.

 

2. Abdominal twists

Dynamic stretches usually work best in cold weather because they improve your flexibility and get your blood pumping at the same time. To perform a simple twist, stand upright with your shoulders and feet aligned. Start by tightening and engaging your core before twisting your abdominal muscles and rotating your upper body to the left and right in series. Putting your arms up and elbows out is generally preferred — continue this motion until your upper body feels limber and warm.

3. Arm circles

Along with twists, circles are effective before and after a workout. Circles are safe and easy to perform, and they're another great way to get your blood moving in the cold weather. Stand upright, align your shoulders with your feet, and rotate your straight arms around and over your head one at a time. You can perform this motion clockwise or anti-clockwise, with repeated sets in both directions helping to loosen your shoulders and stretch your back.

4. Jumping exercises

Jumping exercises are the ultimate dynamic routine — a few simple movements are all that's required to get your blood pumping. Jumping rope is fairly simple, but it takes care to avoid tripping. Stay upright and align your body while swinging and jumping over a jump rope. Repeated rhythmic movements are a great way to get warm quickly. 

Jumping jacks require no equipment, making them easy to perform at home or on the go. Simply stand upright with your legs together and your arms by your sides. Then, bend your knees slightly and jump into the air, spreading your legs and stretching your arms as you form a star shape. Both of these exercises are ideal for winter because they loosen your muscles and warm you up quickly without risking injury.

 

5. Walk before you run

Walking is the most effective stretch of them all. Whether you're going for a run, jumping on your bike, or playing sports in the park, a short walk before you workout is a simple way to move your entire body in unison. Focused, deliberate walking helps to prepare your muscles, align your body, and get your blood pumping.

It's easy to incorporate upper body movements into a walking routine, including the squats, twists, and circles mentioned above. If you want to generate a little more heat, you can stop for a few minutes and do some jumping jacks or static stretches. As our most familiar physical activity, it's easy to start with walking before transitioning into running or any other fitness routine.

Winter can be a great time to work out, as long as you're physically prepared. Performing a few simple stretches before and after your routine is a great way to improve your flexibility, enhance your mobility, and generate heat throughout your body.

Now that you’ve learned some key cold weather stretches to prevent injury, read our blog post on Six Winter Workouts You Can Do At Home.