When winter arrives, many of us in Winnipeg look forward to skating, skiing, and long walks in the snow. But as temperatures drop, so does the readiness of your muscles to perform at their best. At Beverly Physiotherapy, we understand that cold weather can stiffen joints and make them feel achy as well as increase the risk of injuries like muscle strains. Preparing properly before heading outdoors can help you stay active and injury-free throughout the winter season.
Whether you’re a skier, skater, or casual winter walker, a mindful warm-up can make all the difference in how your body performs outdoors. If you need personalized care, Beverly Physiotherapy provides physiotherapy, massage therapy, and acupuncture services all under one roof. Treatment at the clinic can help address any specific needs you may have, from help with injury recovery to identifying muscle imbalances for targeted strength and flexibility exercises.
Why Cold Weather Increases Injury Risk
When you step outside into the cold, the circulation to your arms and legs decreases as your body tries to retain your core temperature. With less circulation comes less oxygen for the tissues, which can make you fatigue more quickly and reduces performance. The joints and muscles can become stiff, which can limit your range of motion and make even small movements like stepping over snowbanks more challenging and with a greater risk of injury.
That’s why we recommend gradual movement and dynamic warm-ups before exertion. Cold weather doesn’t have to keep you indoors, but you may benefit from a few extra minutes of preparation to keep your body agile.
How to Warm Up Before You Go
A winter warm-up can work well to ease your muscles and joints into motion while boosting your core temperature. Start with gentle movements that raise your heart rate, then shift into mobility exercises like jumping jacks to loosen your joints and increase circulation. Even five to ten minutes can make a huge difference. Begin indoors if possible, where the temperature is comfortable, and layer clothing so your muscles stay warm once you head outside.
Focus on larger muscle groups first like the legs, hips, and shoulders. Simple bodyweight squats, arm swings, or marching in place prepare your body to transition from stillness to activity. Balance and stability exercises, such as standing on one foot, are also great prior to venturing out on the snow and ice. By the time you reach your driveway or trail, you should feel a bit more warm, alert, and ready to move freely.
Support and Recovery Through Therapy
Even with proper warm-ups, winter activities can still leave your muscles feeling tight, sore, or even trigger injuries. That’s where professional physiotherapy can make a big difference. At Beverly Physiotherapy, our registered physiotherapists focus on treating any lingering injuries, identifying any weak points and restoring mobility to help your body perform well with any activity.
Each treatment plan is customized to your specific needs—whether you’re managing a recent strain, addressing recurring soreness, or aiming to prevent injury during winter sports. We use a variety of physiotherapy techniques, including manual therapy, guided exercise programs, and movement retraining, to promote healing and improve long-term strength and flexibility.
To further support recovery, massage therapy can be incorporated to relieve muscle tension and promote relaxation, while acupuncture may assist with pain relief and tissue healing. These complementary treatments work alongside physiotherapy to improve function and accelerate recovery.
Our goal is to help you stay active and confident all winter long—preventing future issues while ensuring your body is performing at its best.
Staying Strong for Skiing, Skating, and Winter Walks
Each winter activity puts unique demands on your body. Whether its cross-country skiing, skating or walking trails, all of these activities require a variety of physical skills. Balance, stability, strength, flexibility, coordination and motor control are needed to perform many winter activities proficiently. These activities all benefit from proper warm-ups and ongoing maintenance exercises.
The best preparation starts with awareness. Check the weather and dress appropriately, pay attention to early signs of fatigue or strain, and keep your muscles hydrated even though you may feel less thirsty in the winter. If you pause or sit down for long periods during your outings, be sure to do a few small movements to limber up again before resuming the activity.
Quick Tips for a Safer Winter Workout
- Begin with 5–10 minutes of light cardio indoors before going outside.
- Incorporate dynamic movements like leg swings, squats, and arm circles.
- Use stabilizing muscles (glutes, core, calves) to prepare for balance demands.
- Use proper footwear with good support and grip to prevent falls.
- Dress in layers to stay warm and but remove them if you start to sweat.
- Protect your hands, feet, head and ears from the cold and watch for signs of frostbite.
Keep Moving with Confidence This Winter
The colder months bring incredible opportunities for movement like skating under the lights, skiing through fresh powder, or simply walking through snow-covered parks. With proper preparation, these activities become not just safe but rewarding for your body and mind.
At Beverly Physiotherapy, we’re here to help you move confidently all winter long. Whether you’re managing muscle tightness, recovering from a sports strain, or simply looking to maintain flexibility, our team is ready to support you. Contact us today to experience how physiotherapy, massage therapy, or acupuncture can keep you active through every season.
