Winter in Everett brings a unique kind of beauty—misty mornings, evergreen-lined trails, and crisp air along the Lowell Riverfront Trail or the Mukilteo waterfront. But cold temperatures also mean stiffer muscles, tighter joints, and a higher risk of strains if you hit the trail without preparation.

Whether you’re walking for fitness, mental health, or simply enjoying the PNW scenery, warming up properly becomes even more important in cold weather. A quick, targeted warm-up can protect your spine, hips, knees, and ankles—keeping your winter walks safe, comfortable, and injury-free.

Why Warm-ups Matter More in Cold Weather

Cold air causes muscles to tighten and become less elastic. This makes them more prone to pulls or sprains if you start exercising without preparing them. According to the American Heart Association, warming up gradually increases blood flow, raises muscle temperature, and helps reduce injury risk during physical activity (Source: AHA).

Additionally, walking on cold, wet surfaces can challenge your balance. The Centers for Disease Control and Prevention (CDC) notes that strength and mobility play a major role in fall prevention, especially on slippery or uneven terrain—something Everett-area walkers encounter often during winter months (Source: CDC).

A proper warm-up ensures that your joints and muscles are ready for those environmental challenges before your walk even begins.

The Best Cold-Weather Warm-Ups for Everett Trails

Below are simple, effective warm-ups you can do right at your car, trailhead, or home before heading out. Each movement targets key muscle groups that tend to stiffen in colder temperatures.

1. Marching in Place (1 minute)

Gently lifts your heart rate and increases blood flow to your legs without overexerting.
Focus on smooth, controlled movements and light arm swings.

2. Leg Swings (20–30 seconds each leg)

Great for the hips, glutes, hamstrings, and lower back—all common winter problem areas.
Hold onto a stable surface (car door, bench, pole) for support.

3. Hip Circles (10 each direction)

Loosens the hip joints, which can become stiff in cold weather and reduce stride efficiency.
Great for anyone who notices tightness when walking uphill or stepping over roots.

4. Ankle Mobility Rocks (15 per foot)

Reduces risk of rolling an ankle on wet leaves, uneven pavement, or trail edges.
Rock forward and back gently to warm the ankle joint.

5. Arm Circles & Shoulder Rolls (20 seconds each)

Good posture prevents neck tension and upper-back fatigue.
Perfect for brisk walkers who naturally swing their arms more.

6. Torso Rotations (10–15 each side)

Improves spine mobility, especially important if you’ve been sitting in a warm car before starting your walk.
Helps keep the lower back comfortable on longer routes.

7. Mini Squats (10–15 reps)

Warms up the quads, glutes, and hips—all major power muscles for winter walking.
Go slow and focus on proper alignment.

Winter Trail Tips for Mukilteo & Lowell Walkers

Everett-area walkers know how quickly conditions can change. Before you head out, keep these safety tips in mind:

• Dress in layers so your core stays warm throughout your walk.
• Choose waterproof shoes with traction built for wet surfaces.
• Bring a small towel to dry benches or trail markers if you use them for stretching.
• Keep your steps shorter than usual on muddy or icy patches for better stability.
• If you’re walking in low light, wear reflective or high-visibility gear.
• Stay hydrated even in cold weather—your muscles still need fluid to function well.

How We Support Winter Walkers in Everett

Chiropractic care, physical therapy, and massage therapy can all help reduce stiffness, improve mobility, and support pain-free walking throughout winter. Our team offers gentle adjustments, targeted soft tissue work, and personalized exercise programs designed to keep your spine, hips, and knees moving well—even in the coldest months.

If winter walking is part of your wellness routine, consider a tune-up to prevent seasonal aches or manage existing tension before it builds.

Stay warm, stay prepared, and enjoy everything Everett’s trails have to offer this winter.