Preparing for cold weather sports safely with Aspirus Physical Therapist Ethan Hickcox

WISCONSIN RAPIDS – As temperatures drop and winter sports ramp up, Aspirus Health is urging athletes and outdoor enthusiasts to take extra precautions before hitting the slopes, ice or trails. Cold weather sports place unique demands on the body, increasing the risk of injury if proper warm-up routines are skipped. Aspirus Physical Therapist Ethan Hickcox is helping lead the conversation on how to prepare safely and stay active all season long.
Unlike warm weather activities, cold conditions cause blood vessels to constrict, forcing the heart to work harder to deliver oxygen to muscles. At the same time, muscles, tendons and ligaments become less flexible, making them more prone to tears, strains and sprains. Hickcox emphasizes that warming up is not just helpful; it’s critical.
“Muscles and ligaments do better when there’s heat,” said Hickcox. “Giving those tissues a chance to warm up before you start any high-level activity reduces the risk for injury and helps your body move more efficiently.”
A proper warm-up doesn’t need to be long. Just five to ten minutes of dynamic, full-body movement is often enough to prepare your body for activity. Hickcox recommends bodyweight squats, lunges, high knees or brisk walking to gradually elevate heart rate and warm the muscles. For lower-intensity activities like hunting, even simple actions such as ankle pumps or standing and stretching periodically in a tree stand can help maintain circulation and mobility.
Older adults should take extra care, allowing more time to warm up and cool down. Hickcox notes that activities like shoveling snow can be deceptively strenuous and should be treated like any other sport. Cooling down with a short walk after exertion helps the heart transition safely from high to resting rates.

“Whether you’re skiing, snowboarding or just returning to activity after a break, easing into movement and staying hydrated are key,” Hickcox added. “Cold weather can mask how much you’re sweating, but your body still needs fluid to keep muscles working and reduce injury risk.”
Aspirus Health encourages all community members to stay active this winter while prioritizing safety. With the right preparation, cold weather sports can be both invigorating and injury-free.
For more information on physical therapy services and injury prevention, visit www.aspirus.org.