Cold-weather sports require warmups too. Focus on dynamic stretching and warmups are supposed to mimic movements that will be used in your next desired activity. Without warmups before skiing, snowshoeing, snowboarding or other winter sports, you risk muscle and ligament strains and sprains.
Stretching before cold-weather sports minimizes risk of injury
“Warmups should be specific to the activity to best prepare your muscles and joints for the upcoming demands,” said Tom Schuerman, a Marshfield Clinic physical therapist.
Dynamic stretching and warmups are supposed to mimic movements that will be used in your next desired activity. Without warmups, you risk muscle and ligament strains and sprains.
Below, we share warmups that mimic movements used in most cold-weather sports and activities. These movements prepare your body for activity by helping to increase blood flow to affected muscles, increase core temperature and enhance balance and stability.
Try these warmups before cold-weather activities
Take 10 minutes to perform these warmups before skiing, snowshoeing or snowboarding.
Standing Trunk Rotation with Pole Across Shoulders
Hold your ski pole with both arms across your neck and shoulders. Place your feet shoulder width apart. Rotate your upper body from one side to the other until you feel a stretch. Tighten your oblique and abdomen muscles on each twist. Your pelvis should not move during this warmup. Repeat 10 repetitions in each direction.
Squats
Raise your arms straight out in front of you or on your hips and place your feet hip-width apart. Sit back as if you are sitting in a chair. Be sure to keep your knees out over your ankles and do not let your knees go over your toes. Repeat 10 repetitions.
Forward Lunge
Place your hands on your hips and your feet hip-width apart. Take a step forward, bending your knee slightly to the floor without letting your front knee go past your toes. Repeat lunge on each leg 10 repetitions.
Lateral Lunge
Raise your arms in front of you to shoulder height and feet shoulder-width apart. Step right, shifting your body weight to your right leg. Squat to a 90-degree angle like you’re sitting. Keep your back upright. Step back to standing. Repeat on each leg 10 repetitions.
Single Leg
Balance and Swing Stand on your right leg. Swing your left leg and right arm forward and your left arm back. Then reverse as you balance on your right foot. Repeat swings on each leg 10 repetitions
Hip Flexion/Extension with Ski Poles
Stand with your feet together and hold your ski poles for support. Lifting your toes slightly, begin swinging one leg forward and backward. Repeat on each leg 10 repetitions.
Hip Adduction/Abduction with Ski Poles
Stand with your feet together and hold your ski poles for support. Lifting your toes slightly, begin swinging one leg side to side in front of your body. Repeat on each leg 10 repetitions.
Lateral Line Jumps
Stand with your feet together. Take a small jump sideways, landing in a squat position. Jump back to the other side. Repeat for 30 jumps.
Bonus cold-weather warmups
Bent-over trunk rotation with pole across shoulders
Hold your ski pole with both arms across your neck and shoulders. Stand with your feet shoulder width apart and your knees slightly bent. Keep your back flat and bend forward at the hips at about a 45-degree angle. Rotate your upper body from one side to the other until you feel a stretch. Repeat 10 repetitions in each direction.
Squats with arms overhead
Unlike the regular squat, put your arms overhead instead of on your hips. Again, sit back as if you are sitting in a chair without letting your knees come together or go over your toes. Repeat 10 repetitions.
Transverse stepping with arm swing
Raise your arms in front of you to shoulder height and feet shoulder-width apart. Keeping your right foot stationary, swing your arms to the right as you place your left foot in front of your right foot, then swing your arms to the left as you step out and back with your left foot. Repeat on each side for 10 repetitions.
Forward lunge with arms overhead
In this lunge, repeat the same step movement in the previous warmup. As you step forward, raise both arms overhead. Lower your arms to your sides as you step back. Repeat on each leg 10 repetitions.
Single leg balance and hand touch
Stand with your arms overhead and weight on your right foot. Without bending your spine, reach forward bending your right knee, and bringing your left leg up behind you as you touch the ground with your left hand. Lower your left leg back to the floor and your arms overhead. Repeat on each leg 10 repetitions.
Skater hops
Stand with your weight on your right side, knee bent. Push off with your right leg to land on your left. Repeat side to side, moving your arms with your hopping motion. Repeat for 30 jumps.
For more information about cold-weather sports warmups, talk to a Marshfield Clinic Health System physical therapist.
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