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

13. Vascular Warm-up: The Hand and Foot Flush

What it trains: The small peripheral blood vessels to expand and contract efficiently, counteracting cold-induced vasoconstriction. Why it helps: Directly addresses the core problem of cold hands and feet by improving local circulation before activity. How to do it: For 60 seconds, rapidly open and close your hands into tight fists, wiggling your fingers vigorously. For your feet, perform rapid ankle pumps and circles while seated, lifting your toes and flexing your foot. This creates a powerful local pump action that forces blood into the extremities. Finish by shaking your limbs loosely for a few seconds. This drill should create a noticeable warming sensation in the hands and feet, priming these often-neglected areas for movement.

14. Myofascial Glide: Foam Rolling Before Movement

What it trains: The fascia (the connective tissue surrounding muscles) and local muscle tissue, improving fluid mobility. Why it helps: Cold weather causes fascia to become stiffer and more viscous. A pre-activity foam roll helps warm the tissue and temporarily increases range of motion without needing high joint forces. How to do it: Spend three to five minutes rolling large muscle groups (quads, hamstrings, glutes, upper back) that will be heavily involved in your activity. Use slow, consistent passes, pausing for 15 seconds on any particularly tender spots. Modify by using a softer roller or leaning against a wall while rolling the leg. Safety notes: Avoid rolling directly over joints or boney prominences, and keep the pressure tolerable.