It’s cold outside, but you still want to get in your daily walk or run. Good for you! The cold asphalt is harder in the winter, and therefore has an impact on your knees. Cold weather also makes muscles tighter and less supple, which can leave them more susceptible to injury. A proper warm up and stretching routine is imperative. A good stretch will warm up your joints and tendons to help prevent tears and injuries. Daily stretching helps you feel better, prevent injury, increase circulation and overall wellbeing. You never want to stretch muscles while they are still cold, so warm up before you even start stretching.
You can warm up by marching or jogging in place for at least five minutes. Five minutes a day will make a huge difference in how you feel and look. After you finish your workout, remember to get in another good stretch.
- Adults should do flexibility exercises at least two or three days each week to improve range of motion.
- Each stretch should be held for ten to thirty seconds to the point of tightness or slight discomfort.
- Repeat each stretch two to four times
- Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching.
"One kind word can warm three winter months." - Japanese Proverb Flexibility Guidelines