Winter Warm-Up Exercises Can Significantly Reduce The Risk Of Injury In Cold Weather Conditions
Why is warming up before exercise especially important in the winter months?
New research continues to reinforce what we continue to see in the clinic every year. A short warm-up can significantly reduce the risk of injury in cold conditions.
Cold temperatures can make muscles tighter and joints less mobile. That stiffness may increase the risk of strains, sprains or sudden pulls especially if you jump straight into an activity.
Even a five minute warm-up can make a difference. Before heading off out for a run, my personal favourites are dynamic stretches. These help activate the key muscles I’ll be using on the particular session. The length of time normally depends on the intensity of the exercise. For example, interval training would be at least 20 minutes of dynamic stretches, drills and gentle mobility exercises.
It’s important to think about the muscles and joints you're about to use and ensure they are warmed nicely before starting your work-outs.
There’s some great research to support the evidence. A 2023 review in JSSM (Journal of Sports Science and Medicine) highlights that cold temperatures reduce muscle elasticity and slow neuromuscular response times – two key factors linked to sprains and falls.
The ASMAR (Arthroscopy, Sports Medicine and Rehabilitation) April 2025 journal cites evidence that 'Dynamic warm-ups play a pivotal role in athletic performance and injury prevention.' It suggests a complete dynamic warm up for a minimum of 7-10 minutes just before starting your exercise activity.
Here’s an example of one of my own go-to warm ups before I head out on a winter's day run.
Head rolls.
Arm swings - forwards , backwards and then – to wake up the brain – one arm forward whilst the other goes backwards.
Hip circles in both directions.
Side lunges.
Torso rotations.
Ankle rotations.
Calf raises.
Leg swings to the side (10 Each way).
Forward swings (10 each way).
Backward swings (10 each way).
Deep pulsing sumo squats (10).
Followed by on-the-spot drills of 3-6 mins of:
Light jumps.
High knees.
Butt kicks.
A skips.
Bounding.
Straight-leg running.
These warm-up exercises make sure I’m increasing blood flow to the muscles and warming up my joints. It also increases my heart rate, slowly getting me ready for the planned activity ahead.
Often, the hardest part for me is making sure I’m suitably dressed for the activity, so I don’t get too warm once I get into a run or drop too cold during the activity. I find wearing layers helps, making sure I can take things off and store them easily if I get too warm, and have them on hand so I can pop them back on if I start to cool down again. Hats and gloves are a great way of warming up and cooling down quickly
I try to remember the words of my coach on those cold wet windy days.
"There’s no wrong weather to train in – only the wrong clothes to do it in!!"
And don’t forget, even if you’re taking the dog out for a brisk walk on a cold day – you’ll benefit from completing a warm up first !!
Debbie Grayson is our Totley based Level 5 Sports & Clinical Therapist if you would like to book in with her, call our Totley team on 0114 235 2727.
If you would like to book an appointment with our team of experienced physiotherapists and sports massage therapists, call one of our friendly clinics:
Totley: 0114 235 2727
Hope: 01433 623 602
