❄️ Warm Up Inside to Stay Upright Outside

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This is a slushy and snowy parking lot with snow covered cars and tire tracks for use in a 2 minute warm up winter fall prevention post

❄️ 2-MINUTE “DON’T FACE-PLANT TODAY” WARM-UP

Warm ups aren’t just for the gym! Warming up before walking outdoors, especially in winter, can reduce your risk of slips, falls, and injuries.

Do this INSIDE where it’s warm before you step into the elements (like prehab, for winter walking!) – it only takes about 2 minutes and makes your ankles, knees, and hips a bit more ready to take on the snow and ice.

⏱ 20 sec each move. Try your best to move right into the next with little or no resting:

    1. March in place (knees high like you’re avoiding imaginary puddles)
    2. Heel-to-toe rocking (rock forward onto toes, back onto heels. This helps wake up those ankles)
    3. Mini squats (¼ depth only – like you’re about to sit in a chair then changed your mind)
    4. Side-to-side steps (like you’re shuffling past people to your seat in a theater)
    5. Hip circles (hands on hips and then pretend you’re hula-hooping)
    6. Standing leg swings (hold wall or counter, swing one leg front-to-back like a pendulum) and then switch legs
    7. Calf pumps (quick up-on-toes, down – 20 fast ones)

Done! So, now you’re less likely to star in our next “I slipped on the ice” story.

This warm up will help, but won’t fully prevent slips and falls. Let’s hope it doesn’t happen, but if you do fall, contact us! We’ll help you heal faster and move better, right at home – with no need to go back out on the ice. 

Stay warm and stay vertical in our Erie weather.

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