Top Ways to Warm Up for Winter Sports

The weather is cooling down which means the season for winter sports is almost upon us.  While many look forward to going for a run without the risk of heat exhaustion, there is one downside to winter sports: an increase in injuries. Over summer we spend our time eating, relaxing and maybe not hitting the gym as often as we’d like. This means when we’re ready to get back into the groove of things we often overexert ourselves and end up sitting on the sidelines. So, before you dust off your skis and hit the slopes, let us help you prepare so you can make the most of this season. 

Gradual Reintroduction to Exercise

We’re all familiar with the phrase ‘use it or lose it’ and it rings especially true in this case. Our bodies are flexible and can go from being inactive to athletic – but no one learns to run a marathon in one day. Without constant training our muscles slowly decondition so instead of attempting vigorous physical activity it’s crucial to ease into things. While it may be tempting to try lifting your summer weight or go the distance of your typical summer run, the body needs to be reintroduced to exercise gradually in order to prevent possible injuries. 

Tips for Running

• Start with smaller distances for the first two weeks in order to build up your endurance. For example, if you normally go on 10k runs, try working your way up to this distance over at least five sessions. You might want to start with half your typical distance and add on a kilometre each session.
• Avoid high intensity sprinting or change in direction running within the first 2-3 weeks. If you do want to push yourself, it’s better to increase your distance or duration rather than your speed in order to prevent injuries.
• Wear supportive footwear. While this tip is important regardless of the season, it’s especially helpful when you’re getting back into running. Shoes with good arch support and additional cushioning are lifesavers when it comes to hard terrain. 
• Warming up and cooling down becomes even more important after you’ve been inactive for a period of time. We recommend first using a foam roller to stretch before engaging in some light cardio such as star jumps or jogging to increase blood flow to your muscles. 

Guidelines for Weightlifting

• The stiffer your muscles are, the higher the chance there is for injury. Warm up stretches such as glute bridges or crab walks are particularly helpful  in  making your joints more mobile. 
• When getting back into weightlifting, pay attention to your form and range of motion. Being aware of your surroundings and your limits are crucial factors in preventing injury. 
• We recommend you begin your first two weeks with a weight that is considerably less than your normal. Start with half your weight for your first session and increase your weight in even increments over the course of a month. For example, if your summer weight for hip thrusts was 100kg, you might start at 50 kg for your first week, then increase in increments of 10-15 kg per week. 
• While this incremental method might feel frustrating or too easy, your joints will thank you. However, to ensure you still get a good workout, we recommend increasing your repetitions to 10-15 and then decreasing them over the weeks until you’re lifting 6-10 repetitions of your summer weight. 

How we Help

Most people see physiotherapists after they’ve been injured and while we are experts at rehabilitation, we’re also here to help with injury prevention. If you’re unsure on how to get started after a period of inactivity, don’t hesitate to make a booking. The talented team at Cairnhill Physiotherapy will provide you with a personalised plan to ensure a safe and effective return to winter sports. From pre-season exercise regimes to tailored advice, let us help you make the most of this exciting season.