In this blog post, CRYSC Head Athletic Trainer Julie Graves shares tips for staying healthy and performing your best as cold weather sets in. Covering everything from hydration and warm-ups to stretching, preventing overuse injuries, and recovery, this guide will help you navigate every step of staying strong and injury-free.
UCHealth + CU Sports Medicine and Orthopedics has a variety of different locations to help your child get back to the soccer field at 100%. If this is something you think your child may be dealing with, please reach out to our Head Athletic Trainer, Julie Graves at [email protected], for assistance. Below are the mid-season health and performance tips.
Mid-Season Health & Performance Tips
As temperatures drop and the season hits its stride, it’s important for players to stay warm, healthy, and strong. Below are a few key reminders to keep your athlete performing their best during cold-weather play.
Hydration Still Matters in the Cold
Just because it’s cold doesn’t mean hydration stops being important. Players often drink less water in cooler weather, but their bodies still lose fluids through sweat and breathing. Encourage your athlete to sip water throughout the day — not just at practice — and aim for clear or light-yellow urine as a hydration goal. Adding a warm electrolyte drink or decaf tea can make staying hydrated easier when it’s chilly out.
Importance of a Proper Warm-Up in Cold Weather
Cold muscles are tight muscles — and tight muscles are more prone to injury. A dynamic warm-up (like leg swings, high knees, lunges, and arm circles) increases heart rate, circulation, and muscle temperature before activity. Players should aim for at least 10–12 minutes of movement-based warm-up before touching the ball. Coaches and parents can help by ensuring athletes arrive early and stay bundled until warm-up begins.
Static vs. Dynamic Stretching Refresher
- Dynamic stretching = moving through a range of motion to get muscles warm (best before activity).
- Examples: walking lunges, butt kicks, skips, and side shuffles.
- Static stretching = holding a stretch for 20–30 seconds to lengthen the muscle (best after activity).
- Examples: hamstring stretch, quad pull, calf stretch.
- Think of it this way: dynamic warms you up, static cools you down.
- Examples: hamstring stretch, quad pull, calf stretch.
Managing Overuse Injuries Mid-Season
As training and games stack up, overuse injuries become more common — especially shin splints, hamstring strains, and hip flexor pain. These often result from fatigue, muscle imbalances, or poor recovery habits.
- Rotate footwear if possible (especially for players training on turf and grass).
- Prioritize rest days.
- Foam roll sore areas daily.
- Report any consistent pain that lasts more than a few days — don’t push through it. Early attention can prevent weeks of downtime later.
Rehab & Recovery Tips During Heavy Game Weeks
- Active recovery: light jogging, biking, or stretching on off days.
- Sleep: 8–10 hours per night for full muscle recovery and focus.
- Nutrition: protein within 30–60 minutes after games, and balanced meals throughout the week.
- Recovery tools: foam rolling, ice baths, Epsom salt soaks, or simple rest days are all great options.
- Remind players that recovery isn’t being lazy — it’s part of training smart.
Find out more about the CRYSC Sports Medicine Program by visiting our website. If you would like more information on natural solutions and the athlete, please don’t hesitate to reach out to CRYSC’s Head Athletic Trainer, Julie Graves, at [email protected].
