Train Smart, Stay Strong: Injury Prevention Strategies Your Future Self Will Thank You For
As the temperatures drop and winter approaches, it’s easy to stay cozy indoors and skip workouts or rush through your training without proper preparation. But winter is also the season when we see a spike in injuries — from slips on ice to strained muscles from cold-weather training.
At Living Well Physical Therapy & Performance, our mission is simple: keep active people active by optimizing recovery, performance, and injury prevention so you can keep doing the things you love — for life. That means training smart, staying strong, and taking extra precautions this winter.
Why Winter Workouts Are Risky Without Preparation
Cold muscles, stiff joints, and slick conditions can put you at higher risk for injuries like:
Muscle strains or pulls
Knee and ankle sprains
Lower back or hip injuries
Slips and falls during outdoor workouts
The key to staying safe? Warm up properly, activate your muscles, and prepare your body for the unique challenges of winter training.
5 Ways to Literally Warm Up This Winter
Here are five PT-approved strategies to warm up safely and effectively before your winter workouts:
1. Dynamic Full-Body Movements (5–7 minutes)
Activate major muscle groups with movement before hitting the road or the gym:
These movements increase blood flow and get your joints lubricated, preparing them for activity in cold weather.
2. Foam Rolling or Self-Myofascial Release
Before or after light dynamic warm-ups, foam roll your key areas:
Quads, hamstrings, calves
Upper back and lats
Glutes and hips
This helps increase tissue flexibility and blood flow, making muscles more responsive and reducing the risk of strains.
3. Cold-Weather Activation Exercises
Cold muscles don’t fire as efficiently. Add small activation drills:
Mini squats or partial range lunges to wake up the legs
Glute bridges to engage hips and core
Standing calf raises to prep for impact on frozen sidewalks
Even 2–3 minutes of activation goes a long way toward injury prevention.
4. Dress Smart and Layer
While this isn’t a movement, it’s essential for injury prevention:
Moisture-wicking base layers keep muscles warm
Gloves and hats prevent extremity stiffness
Lightweight, insulated jackets allow full mobility
Keeping your body warm externally supports internal muscle and joint function.
5. Indoor Pre-Run or Pre-Workout Mobility
If it’s bitter outside, do a few minutes of indoor mobility:
Cat-Cow stretches for spinal mobility
Ankle circles to prevent slips and sprains
This primes your joints for outdoor conditions while giving your body time to adapt to temperature changes.
Additional Winter Injury Prevention Tips
Hydrate — cold weather can mask dehydration
Gradually increase intensity — cold muscles fatigue faster
Strength training — 2–3x per week maintains muscle resilience
Listen to your body — don’t ignore tightness or pain
Remember, prevention today keeps you moving tomorrow. A few minutes of warm-up and smart preparation now can save weeks of recovery later.
Working With PT for Winter Performance
Even the most seasoned athletes can benefit from guidance. At Living Well Physical Therapy & Performance, our team helps you:
Optimize strength and mobility for winter conditions
Correct movement patterns to reduce injury risk
Recover effectively after training or sports
Plan year-round performance strategies
Whether you’re running, hiking, golfing, or hitting the gym, proactive PT care and smart warm-ups are the key to staying strong, injury-free, and consistent — no matter the season.
Stay Active, Stay Safe This Winter
Winter doesn’t have to mean downtime. Train smart, warm up properly, and stay strong for all the activities you love.
Book a session with our Doctors of Physical Therapy today to design a winter-ready training and recovery plan tailored to you.
