At Ottawa Physiotherapy and Sport Clinics (OPTSC), we support athletes through the winter with tailored strategies that keep you mobile, strong, and ready to play, no matter the temperature.
WHY WINTER CHANGES YOUR GAME
Even when intensity stays the same, cold weather directly affects your muscles, joints, and reaction time.
Stiffer muscles: Cold temperatures decrease elasticity, increasing the risk of strains and pulls.
Slower warm-ups: Your body needs more time to activate and improve circulation.
Harder or slippery surfaces: Indoor turf, frozen fields, and winter running paths increase joint load.
Reduced proprioception: Slower reactions affect acceleration, deceleration, and sharp direction changes.
With proper preparation, these challenges can help build strength, resilience, and better movement habits.
HOW TO PREPARE YOUR BODY FOR COLD-WEATHER TRAINING
1. Extend and Layer Your Warm-Up
In winter, a quick warm-up won’t cut it. Add 10–15 extra minutes of dynamic activation:
• Walk → light jog → hip and ankle mobility
• Glute and core activation
• Skips, cariocas, controlled change-of-direction drills
2. Prioritize Hip & Ankle Mobility
Winter surfaces demand strong, mobile joints. We often focus on:
• Dorsiflexion mobility
• Hip rotation and stability
• Lumbopelvic control
• Knee alignment strategies
3. Build Functional Winter Strength
Winter sport requires greater eccentric control and lateral stability:
• Glute med and max for cutting stability
• Eccentric hamstring strength to prevent pulls
• Calf strength for quick reactions on firm or slick surfaces
4. Adjust Your Recovery for the Season
Cold weather can increase stiffness and slow recovery. We emphasize:
• Gentle mobility post-training
• Strategic heat application
• Active recovery for overuse symptoms
• Manual therapy when tightness persists
HOW WE SUPPORT PLAYERS AND COACHES IN WINTER
For Players:
• Full mobility and movement assessments
• Personalized injury-prevention and strength plans
• Management of winter-common issues: strains, sprains, patellar pain, calf overload
For Coaches:
• Clear communication on timelines and return-to-play
• Team education on winter-specific warm-ups
• Running Evaluations for technique on harder surfaces
• Fast referrals across OPTSC clinics for continuity and convenience
WHEN TO REFER OR BOOK AN ASSESSMENT
Book with OPTSC if you notice:
• Tightness or pulling when starting activity
• Knee or ankle discomfort on cold or firm surfaces
• Stiffness that doesn’t ease with warm-up
• Reduced explosiveness or uncomfortable cutting mechanics
Early assessment prevents small issues from becoming multi-week injuries.
STAY STRONG THIS WINTER
Cold weather doesn’t have to stall your progress. With the right preparation and expert guidance, winter can be a powerful season to build strength, refine mechanics, and stay game-ready.
At Ottawa Physiotherapy and Sport Clinics, we’re here to help you stay warm, agile, and performing at your best — all winter long.
