Spring, winter, or sometimes both in a single day—this time of year brings rising temperatures and melting snow, making many athletes eager to dive into their favorite summer activities. The transition periods between seasons, often called “shoulder seasons,” can be challenging. After months of dedication to one sport, it’s natural to want to jump right into the next. However, this rapid transition can lead to early-season injuries, especially as we age. So how can we shift from winter to summer sports safely?
1) Strength Training
The shoulder seasons are an excellent time to rebalance the body from the adaptations of the previous sport season. Focus on strength, stability, and mobility to reduce the risk of injury and prepare for your next activity.
2) Plan Ahead
Here are some specific examples of how to transition effectively:
RUNNERS
If you love backcountry skiing, skimo, or Nordic skiing in the winter, your aerobic engine is likely strong, and the melting trails are calling. However, replacing a ski day with an intense run can lead to a host of injuries, including stress fractures, tendonitis, knee pain, plantar fasciitis, and back pain.
Advice:
• Prioritize mobility—open up the hips, stretch tight winter calves, and focus on chest expansion for better breathing.
• Begin with short runs and low-impact hikes at least a month before fully committing to a regular running routine.
• Ideally, maintain short runs (1–2 times per week) through the winter to prevent a sudden impact shock to your system. Running is high-impact, and your body needs time to adjust.
CYCLISTS
While cycling doesn’t have the same impact stress as running, transitioning too quickly can lead to neck and back pain, knee discomfort, and even genital trauma. Your legs and lungs might feel ready, but your body still needs time to adapt.
Advice:
• Keep riding in some capacity during the winter—fat biking, indoor training, or mild desert rides can help maintain adaptation.
• Focus on mobility and strength training in the off-season. Winter sports often build strong quads but may leave glutes underdeveloped and calves tight.
• Use this time to restore balance, build stability, and incorporate low-intensity aerobic base rides.
CLIMBERS
Some climbers are dedicated year-round, traveling far and wide to stay on the rock. If that’s you, the shoulder season is a great time for active rest. But if you take a break from climbing in the winter to ski, returning too quickly can increase the risk of injuries to the shoulders, back, neck, elbows, fingers, and feet.
Advice:
• Skiing is a linear sport, while climbing demands multi-planar movement. Ease back into climbing a month before peak season.
• If possible, climb at least once a week indoors during winter to maintain movement patterns and finger strength.
• When transitioning back, start with two days per week—one outdoor and one indoor—and reduce pitch volume by half.
• Stick to routes a couple of grades below your project level to allow your muscles and tendons to adapt.
• Strength train specifically for climbing: open the chest and shoulders, prepare hips and hamstrings for high stepping, build core engagement for body tension, and gradually increase finger strength.
3) Have Patience
We can’t be at peak performance in all sports at all times. Allow yourself a rebuild period, embrace the process, and trust that your preparation will pay off.
As you can see, the key to a smooth seasonal transition is similar across all sports: ease in, plan ahead, maintain some activity year-round, work on mobility, rebalance strength, and give your body time to adapt. Most importantly, appreciate your body for all the incredible places it takes you!
As always, the Ripple Effect team is here to help. Reach out anytime for advice.
Happy Spring!
—The Ripple Effect Team