At Capital Area Physical Therapy, we love seeing our patients get outside and exercise – even in winter – but when the temperatures drop, we recommend taking a few extra precautions to prevent cramping, pain and injury. Whether you prefer winter hiking, walking, running or snow sports, follow these five safety tips to maximize your workout and protect your body.
Assess the Conditions
It’s important to remember that winters in Queensbury and Saratoga, NY can be pretty nasty, so always check the forecast before heading out. If it’s extremely cold with precipitation or wind chills, it’s best to take your workout inside. When you’re wet, you may not be able to keep your core temperature high enough, and wind chills below minus 18 can lead to frostbite on exposed skin within 30 minutes or less. Ice is another important consideration. The last thing you want is to twist an ankle, injury your knee, or slip and fall.
Warm Up Properly
A proper warmup is a must before any physical activity, but it’s critical when exercising in cold weather. Rather than static stretching, where you hold a position for a few seconds, take 10 minutes or so to actively warm up with walking or light activity to raise your heart rate and increase muscle temperature. Dynamic stretches, like arm circles, leg swings and marching in place, will move your body through a full range of motion and help you avoid muscle strains, while static stretching is best for your post-workout cooldown.
Dress Appropriately
Dressing in layers – and in the right order – allows you to remove clothing as you sweat without losing heat from evaporation. Start with a moisture-wicking synthetic layer, like polyester, closest to the body, and avoid cotton, which can stay wet. Next, add a heavier layer of wool or fleece to insulate the body and trap heat, and finish with a waterproof and breathable outer layer to protect you from wind, rain and snow. If you’re warm before your warmup, you’ve probably overdressed. You know you’ve layered properly is you feel a little chilly at the start of your warmup.
Protect Your Feet, Head & Hands
Your hands, toes and ears are especially susceptible to frostbite, so it’s important to wear a hat or headband, as well as gloves and thermal socks with waterproof shoes. You may need running shoes one size larger to accommodate thicker socks, and, if it’s extremely cold, consider a neck gaitor or other covering for your face. If you experience signs of frostbite, such as numbness or a stinging sensation, get out of the cold and slowly warm the affected area. Likewise, if you experience intense shivering, slurred speech, loss of coordination and fatigue, seek emergency help right away for hypothermia.
Stay Hydrated
Even though we don’t sweat as much during winter exercise, or receive the same thirst signals as we do in the warmer months, it’s just as important to hydrate before, during and after your workout. Your body temperature still rises with activity, even when it’s cold outside, and your performance will decrease as you become dehydrated. If you want to maximize your performance, be sure to drink plenty of water and/or sports drinks before, during and after your workout, even if you don’t feel thirsty.
Stay Safe & Healthy this Winter
These simple measures will help you stay healthy and enjoy your winter workouts, injury-free. Of course, accidents can still happen, and cold weather effects, like ice and snow, can injure even the most experienced outdoor athlete.
If you’re dealing with a strain, sprain, aches or pains that just won’t go away, schedule a consultation with Capital Area Physical Therapy. We can evaluate your injury and provide recommendations on how to get you back to your best. Call (518) 289-5242 to make an appointment with our physical therapists in Malta, Queensbury, Saratoga Springs and Delmar.
