Why is warming up essential before winter sports?

In winter, it’s tempting to jump straight into action, especially when it’s cold. Whether you’re skiing, snowboarding, snowshoeing, running outdoors, or training outside, warming up is a crucial step that’s often skipped.

Winter sports place significant stress on the ankles, the knees, the hips, the back and the shoulders.

When muscles are cold, they’re stiffer, joints are less mobile, and reaction time is slower. This significantly increases the risk of injury, particularly at the beginning or at the end of the day.

The good news? Just 5 minutes is enough to properly prepare your body, even in cold weather.

The benefits of a proper warm-up

A well-adapted warm-up helps to: 

  • reduce the risk of injuries (sprains, lower back pain, muscle strains);
  • increase body and muscle temperature;
  • lubricate the joints and prepare the muscles for physical effort.

For active individuals and recreational athletes, warming up also means better performance and more enjoyment, without unnecessary pain.

Express warm-up routine (5 minutes)

No equipment required.
This routine can be done in the parking lot, at the lodge at the bottom of the mountain, or outside, ideally before putting on your gear.

Perform 10 repetitions per exercise.
If it’s very cold or you feel stiff early in the day, repeat the routine twice.

1. Calf raises (both legs)

Stand tall with both feet on the ground. Slowly rise onto your toes without bending your knees. Lower yourself with control and repeat.

2. Squats

Stand with your feet hip-width apart and hands on your hips.

Initiate the movement by pushing your hips back as if sitting into a chair. Bend your knees while keeping them aligned over your feet.

Lower until your thighs are nearly parallel to the ground, or until you can no longer maintain a neutral spine (when your lower back starts arching). Return to standing and repeat. 

To go further: How to do a squat?

3. Single-leg deadlift (toe touch?)

Stand on one leg and hinge forward at the hip while keeping your back straight.

Touch (or try to touch) the floor, then return to the starting position by engaging the muscles at the back of the thigh (hamstrings).

Keep your knee aligned with your hip and foot, and maintain a stable pelvis. Repeat on the other side.

4. Hip abduction

Stand upright and lift one leg out to the side, keeping your knee straight and toes pointing forward.

Avoid rotating the leg or pelvis. Repeat on the other side.

5. Dynamic lunge with rotation

Stand tall and step forward into a lunge, keeping your front knee aligned over your foot. Once in the lunge position, rotate your torso to each side before returning to standing.

When should you see a physiotherapist?

If you experience:

  • persistent pain during or after activity;
  • a feeling of instability;
  • an injury that comes back every season.

A physiotherapy assessment can help you:

  • improve your posture;
  • address mobility limitations or muscle imbalances;
  • prevent injuries before they worsen.

💡 Bonus tip

Warming up is even more important on very cold days or at the start of the day. In this case, we suggest that you repeat the routine a second or even a third time.

For a program tailored to your needs or activity, book an appointment for physiotherapy or kinesiology.