3 Cold Weather Warm-Up Tips to Prevent Injuries - FITS®

January 28, 2019

Even with temperatures dropping, you can still tackle your workout — with a few small changes to your routine. That’s because exercising in cold weather can make you more prone to injuries if you don’t warm-up properly and take precautions to protect your body. Luckily, by adopting a warm-up routine that raises your core temperature and increases blood flow to your muscles, you can safely continue your exercise routine into the next season.

Follow these three cold weather warm-up tips to prevent injuries this winter:

Adopt a dynamic stretching routine

You’re probably already accustomed to doing static stretches — where you hold a stretch for an extended period of time — before going on a run. However, cold weather exercising makes dynamic stretching even more important. Dynamic stretching integrates active movement into your stretch routine to activate your muscles. To do this, hold a stretch for only a few seconds before releasing and then holding again. You can also do other dynamic movements — like jumping jacks or lightly jogging in place — to warm up your muscles.

Get the right gear

What you wear during an outdoor winter workout is crucially important to maintaining your core temperature. Choose a base layer of clothing that sits close to your skin and helps insulate your body. Compression socks and running tights are great for maintaining blood flow, which is a key factor in preventing injury.  

Ease into it

Give yourself a little extra time to ease into your run or workout — rather than going from zero to 60. By slowly building your intensity, you can help your body further warm up before hitting your full speed. While it can be tempting to literally “hit the ground running,” don’t be afraid to ease in with some walking and light jogging to help wake your muscles up.

Even though cold weather exercising might require a little extra time to get your body ready for action, it’s worth it to avoid an injury that might sideline you through the spring. Take these cold weather warm-up tips to heart and workout safe all winter long.

Don’t get cold feet — shop our selection of compression socks today.


Sock Sizing
women and men size chart

The Perfect Fit Starts With the Right Size.

Your sock size shouldn’t be a guessing game. Our socks range from small to double XL, but the best way to know the perfect fit for you is to match your shoe size to the chart on the left. That way, you’ll know the size you select will give you the fit and feel you expect.

Between sizes? Go with your gut, but rest assured that your socks will still fit great. If you receive your order and find yourself wishing you’d gone up or down a size, just let us know. We’ll happily send you replacements for your preferred size.

Concerned about laundry mix-ups? All FITS® socks are coordinated by color and size, based on the colors you see on the size chart. So, you won’t have to worry about mixing up your sizes with the other FITS® wearers in your home. (But stray socks mysteriously going missing in the dryer? Unfortunately, we can’t help with that.)


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How Do You Determine Sock Size?

Sock sizes are typically measured in inches, not by your shoe size. So, a sock size 6-8 will comfortably fit someone whose feet are between six and eight inches long. However, at FITS®, we make it easy for you to choose the ideal sock size without having to measure your foot. Simply use our sock size conversion chart based on your shoe size to select the right fit for you. 

How Do You Measure Your Foot for Socks?

To measure your foot for socks, measure the length from the heel of your foot to the tip of your longest toe. The measurement in inches correlates to your sock size. For example, if your foot is 10 inches long, a sock size 9-11 should fit you comfortably. At FITS®, you can skip this step and find your sock size based on your shoe size using our conversion chart. 

What Is the Sock Size Conversion?

The sock size conversion refers to sock size compared to shoe size. While all companies may vary slightly on which size socks to purchase based on your shoe size, you can always measure your foot to find the right fit for you. 

What is Sock Size to Shoe Size?

Because sock sizes are determined by the length of your foot in inches vs. your shoe size, shoe and sock sizes differ. The FITS® sock size to shoe size conversion is as follows:

Knowing this makes it easy to choose the ideal sock size based on your shoe size without measuring your foot. 

What Age is Sock Size 9-12?

Sock sizes typically don’t correlate with age. For kids, age can be a general indicator of what size sock they’ll need, but everyone is different. An adult sock size 9-12 fits anyone whose feet are approximately nine to twelve inches long. For kids’ sock sizing, check with the company to find exact details to ensure your little one gets the perfect fit. 

Got more questions about finding the perfect sock size for you? Let’s talk.



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