Stay Safe on the Slopes!

Essential Warm-Up and Cool-Down Exercises for
Pacific Northwest Winter Sports

Winter has arrived in the Pacific Northwest, bringing with it fresh powder on the mountains and eager skiers and snowboarders heading to Stevens Pass, Crystal Mountain, and Mt. Baker. At ABC Physical Therapy, we see a surge in winter sports injuries each season—many of which could be prevented with proper preparation. Whether you're carving down the slopes or exploring backcountry trails, taking time to warm up and cool down can make all the difference in your performance and injury prevention.

Why Warm-Ups and Cool-Downs Matter

Cold temperatures cause muscles to tighten and become less flexible, increasing your risk of strains, sprains, and more serious injuries. A proper warm-up increases blood flow, improves range of motion, and prepares your nervous system for the quick reactions winter sports demand. Similarly, cooling down helps reduce muscle soreness and supports recovery for your next adventure.

Dynamic Warm-Up Routine (10-15 minutes)

Perform these exercises before you hit the slopes or trails. Do them in your lodge, car, or at the base of the mountain—anywhere you can move comfortably.

1. Leg Swings

Stand next to a wall or pole for balance. Swing one leg forward and backward for 10-12 reps, then side to side for 10-12 reps. Switch legs. This activates your hip flexors and improves range of motion.

2. Walking Lunges with Rotation

Take a large step forward into a lunge position. As you lower down, rotate your torso toward your front leg. Complete 10 lunges per leg. This warms up your quads, glutes, and core—essential for balance and control.

3. High Knees

March in place, bringing your knees up to hip height for 30 seconds. This elevates your heart rate and activates your hip flexors and quadriceps.

4. Ankle Circles and Calf Raises

Lift one foot and rotate your ankle 10 times in each direction, then perform 15 calf raises on both feet. Strong, mobile ankles are crucial for navigating variable terrain and preventing sprains.

5. Arm Circles and Shoulder Rolls

Make large circles with your arms (10 forward, 10 backward), then roll your shoulders. This prepares your upper body for pole planting and maintaining balance.

6. Squat to Stand

Perform 10-15 bodyweight squats, focusing on controlled movement. This activates your entire lower body and mimics the position you'll maintain while skiing or snowboarding.

Cool-Down Stretching Routine (10 minutes)

After your final run, take time to stretch while your muscles are still warm. Hold each stretch for 20-30 seconds without bouncing.

1. Quadriceps Stretch

Stand on one leg, pull your opposite foot toward your glutes. Keep your knees together and push your hips forward slightly. Feel the stretch along the front of your thigh.

2. Hamstring Stretch

Sit on a bench or the ground with one leg extended. Reach toward your toes, keeping your back straight. You should feel this along the back of your thigh.

3. Hip Flexor Stretch

Kneel on one knee with your other foot flat in front. Push your hips forward gently until you feel a stretch in the front of your hip on the kneeling side.

4. Figure-4 Stretch

Lie on your back, cross one ankle over the opposite knee, and pull your bottom leg toward your chest. This targets your glutes and helps prevent hip tightness.

5. Calf Stretch

Stand facing a wall, place one foot behind you with the heel down, and lean forward. This is especially important after a day in ski boots.

6. Spinal Twist

Sit with your legs extended, cross one leg over the other, and twist toward the bent knee. This releases tension in your lower back after hours of flexed positioning.

Additional Tips for Pacific Northwest Winter Sports

• Layer appropriately: Cold muscles are tight muscles. Wear moisture-wicking base layers and adjust as you warm up.

• Stay hydrated: The dry mountain air and physical exertion can dehydrate you quickly, even in cold weather.

• Take breaks: Don't push through fatigue. Tired muscles are more prone to injury.

• Listen to your body: If something feels off, take it easy or call it a day. One run isn't worth weeks of recovery.

When to See a Physical Therapist

If you experience persistent pain, swelling, or reduced range of motion after winter activities, don't wait it out. Early intervention can prevent minor issues from becoming major setbacks. At ABC Physical Therapy, we specialize in treating winter sports injuries and can create a personalized rehabilitation plan to get you back on the mountain safely.

Ready to make this your best winter sports season yet? Start with these warm-up and cool-down routines, and remember—a few extra minutes of preparation can mean the difference between a full season of fun and time on the sidelines.

Stay safe out there, and enjoy the powder!

Have questions about injury prevention or recovery? Contact us to schedule a consultation with one of our therapists.