17 Warm-Up Moves a Physiotherapist Recommends to Protect Muscles in the Cold

9. Use Targeted Compression Where It Helps

Targeted compression garments can be helpful in cold weather by offering a modest boost in heat retention and a sense of muscular support. Compression tights, calf sleeves, or arm sleeves that fit snugly without cutting off circulation are practical for longer outdoor sessions. Compression works best as part of a layering strategy rather than a sole solution for warmth. For hands, insulated gloves or mitts that fit under activity gloves keep smaller muscles and joints working without gripping too tightly. Choose pieces made from technical fabrics that wick moisture to avoid chill from sweat. Be cautious with compression if you have circulation issues; a healthcare provider can advise whether the added pressure is safe. When chosen thoughtfully, compression supports circulation and comfort, helping muscles stay responsive in colder conditions.

10. Modify for Older Adults and Mobility Limits

A warm-up should be accessible to everyone. For older adults or people with balance or joint limitations, seated and low-impact options can raise tissue temperature and prepare muscles effectively. Start with seated marches, ankle pumps, and slow heel raises to increase circulation safely. Add seated or supported hip and knee flexion to prime leg muscles without risking imbalance. Use a chair or wall for support during gentle standing lunges or mini-squats if needed. Keep rep ranges modest and focus on consistent movement quality rather than speed. Consider timing: doing a slightly longer warm-up at a lower intensity may be more effective than a short, intense burst that leaves you breathless. If chronic conditions exist, check with a physiotherapist who can tailor progressions and suggest specific precautions so warm-ups feel supportive rather than risky. Small, consistent efforts maintain function and reduce the surprise of cold-related stiffness.