Embrace the Winter Arc: Activities to Boost Orthopedic Health This Season
With the colder weather of the fall and winter comes an important choice – retreat into hibernation or use the season as an opportunity to grow stronger, healthier, and more resilient. If you’ve been online in the past year, you may have seen the phrase “winter arc.” This online trend refers to using this time of year to set intentions and kickstart your 2025 health goals. The “winter arc” is more than just a seasonal shift—it’s a mindset you can use to enhance your orthopedic health during the colder months
At Orthopaedic Hospital of Wisconsin, we see a “winter arc” as a launchpad for discovering new activities and practices to build strength, enhance mobility, and protect your joints. Whether you’re looking for adventurous sports, focused exercises, or restorative practices, this guide will help you make the most of the cold weather season.
-
Winter Sports for Strength and Stability
Winter sports are an exhilarating way to stay fit and support your orthopedic health. Here are some great options:
Skiing and Snowboarding
These dynamic sports require balance, coordination, and core strength, engaging muscles throughout your body. To protect your joints, especially your knees, focus on proper form and consider strength training beforehand to prepare.
Ice Skating
Gliding across the ice strengthens your lower body, improves ankle stability, and enhances balance. It’s also a fun way to engage in low-impact cardio. Just be sure to wear supportive skates and practice falling safely to prevent injuries.
Snowshoeing
This underrated winter activity is a gentle full-body workout on the joints. Walking in snow increases resistance, builds leg strength, and improves cardiovascular endurance while being easier on your knees than running.
-
Indoor Exercises to Stay Warm and Strong
Not everyone loves braving the cold, and that’s okay. Indoor exercises can keep you moving and maintain orthopedic health during the winter:
Yoga for Flexibility and Joint Health
Consistent yoga practice can improve flexibility, reduce stiffness, and enhance posture. This helps to protect your spine and joints. Focus on poses like downward dog, cat-cow, and warrior poses for optimal benefits.
Resistance Training
Strengthen the muscles supporting your joints by incorporating squats, lunges, and planks. Resistance bands are an excellent way to build strength without stressing your joints.
Low-Impact Cardio
Machines like ellipticals and stationary bikes provide excellent cardio while minimizing impact on your knees and hips.
-
Restorative Practices for Recovery and Longevity
Orthopedic health isn’t just about being active—it’s about how you recover. Winter is an ideal time to embrace restorative practices:
Stretching and Mobility Work
Take time each day to stretch major muscle groups, paying special attention to tight areas like hamstrings, hips, and shoulders. Use foam rollers or massage tools to release tension and improve blood flow.
Warm Water Therapy
Swimming in a heated pool or relaxing in a hot tub can ease joint pain, improve circulation, and boost recovery. Aqua therapy is particularly beneficial for those with arthritis or recovering from injuries.
Mindful Walking
Even during winter, walking outdoors (with proper footwear) can be incredibly restorative. Snow-covered trails offer natural resistance, while mindful movement keeps your joints active.
Winter doesn’t have to be a season of hibernation. By including activities, exercises, and restorative practices into your routine, you can stay active, protect your joints, and enjoy the season’s beauty. This “winter arc” is your opportunity to rewrite the story of orthopedic health—one step, glide, or stretch at a time. So, bundle up, stay safe, and embrace the winter arc with confidence!
Ready to take the next step in optimizing your health? Contact us for personalized orthopedic care and guidance tailored to your needs.