Exercise Modifications to Make During Winter

Winter can really throw a wrench in your workout routine. The cold, ice, and early sunsets make staying active a real challenge — especially if you're already dealing with foot or ankle issues. Dr. Eric Gilbertson, DPM, FACFAS, from Renew Foot & Ankle in Minnesota, has some great tips to keep you moving safely during the chilly months.

Get your blood flowing before braving the cold

Cold muscles are tight muscles, and tight muscles are injury-prone muscles. Before you brave the winter chill, give your body a quick pep talk with an indoor warm-up. It doesn't have to be fancy - a brisk walk around your living room, a few stretches, or even a mini dance party will do the trick. 

This little indoor warm-up session gets your blood flowing and loosens up those sleepy muscles. Trust me, your body will thank you when you step outside into the cold winter air. You'll be less likely to pull something or take an unexpected tumble on that sneaky patch of ice.

Give your feet a break with gentler exercises

Does the thought of pounding the pavement make your feet wince? Winter's the perfect excuse to shake things up. Why not trade your high-impact routine for something a little gentler on those tootsies? Swimming's excellent — it's like a vacation for your feet. Or hop on a bike (the stationary kind works, too) and pedal away while catching up on your favorite show. 

Ellipticals are another foot-friendly option that'll still get your heart racing. Bonus: you're giving those icy sidewalks the cold shoulder by working out indoors. No slips, falls, sprained ankles — just you, getting fit and staying safe. 

Wear proper footwear

The right shoes can make or break your winter workout. Look for shoes that keep your feet warm, have a good grip, and support your ankles. Non-slip soles are a must for navigating slippery surfaces. And if you're prone to foot pain or conditions like plantar fasciitis, consider shoes with extra arch support or custom orthotics to keep your feet happy.

Shorten your outdoor workouts

Winter days are short, so why not make your outdoor workouts shorter, too? Long sessions in the cold can leave your toes numb or even lead to frostbite in extreme cases. Instead of one long workout, try breaking it into shorter, more frequent sessions throughout the day. You'll still exercise without risking prolonged exposure to the elements.

Don’t forget strength training

Don't let winter make your feet weak! You might be doing less outdoor cardio, but that doesn't mean your feet and ankles should take a vacation. Now's the perfect time to focus on strengthening them. Try some calf raises, toe curls, or ankle rotations. 

These simple exercises pack a punch, building up the muscles that keep you steady on your feet. And the best part? You can do them in your living room while binge-watching your favorite show. Your spring self will thank you when you return to those intense workouts without missing a beat.

Limber up to beat the winter stiffness

Cold weather can turn your muscles and tendons into rubber bands left in the freezer. That's why stretching is your secret weapon this winter. Make it a habit. Stretch those calves, Achilles tendons, and all the little muscles around your feet and ankles. It doesn't have to be a big production - a few minutes here and there can make a difference. 

You'll stay limber, ward off that winter stiffness, and keep any existing foot or ankle issues from throwing a tantrum. Think of it as a mini vacation for your feet amid winter's chill.

Come see us if you experience persistent discomfort

if you start noticing persistent pain or discomfort in your feet or ankles after workouts, don't ignore it. It's always better to address these issues early on. Give our office a call or schedule an appointment online. Taking care of problems early can help prevent serious injuries and keep you active all season.