BY DR. JOHN GALLUCCI
IN THE WINTER, we
find ourselves cooped
up indoors often. If you
want to get outdoors,
check out these tips to
help avoid these cold-weather injuries.
Problem: Sprains and strains
Solution: An active warmup where
you get your heart rate up and blood ;owing to the muscles will prepare your body
for the training session and ready the
cold tissue by introducing it to the
warmth of the blood. This will increase
;exibility and muscle preparedness, and
lead to fewer sprain and strain injuries.
Problem: Improper cool-down
Abruptly stopping after exercising
can lead to cramping, lactic acid buildup,
dizziness and/or fainting.
Solution: A cooldown following a
training session should be gradual. Slow
down your pace or intensity for a three-to five-minute period, allowing your
heart rate and blood pressure to gradually decrease at a more natural pace to
minimize the risk of a fainting episode.
Head inside for the static stretching
portion of your cooldown. Stretching following exercise, while your muscles are
still warm, will help reduce the buildup
of lactic acid, which leads to muscle
cramping and sti;ness.
Problem: Barometric pressure
A decrease in barometric pressure,
when the weather changes from dry to
wet, can cause the tissues around the
joints to swell, leading to nerve irritation
and to feelings of muscle sti;ness and
joint pain.
Solution: Achy joints can be soothed
by placing heat on the a;ected area and
performing a light stretch after. If the
pain persists, use of non-steroidal anti-
in;ammatory drugs, such as aspirin and
ibuprofen (with your doctor’s approval),
will also aid in reducing the pain.
Problem: Improper attire
Multiple layers of ;eece, heavy cottons and wool do not breathe and they
hold sweat.
Solution: Cold-weather gear allows
sweat to evaporate. Your body temperature will slowly increase as you begin
activity. Wearing several layers of light,
loose-;tting, water- and wind-resistant
clothing will help your body when adjusting to the temperature changes.
Problem: Improper hydration
Dehydration can occur more quickly
in the cold due to the amount of respiratory fluid lost through breathing and
sweat quickly evaporating in the cold air.
Dehydration can lead to thicker, more
viscous blood making it more di;cult to
reach the body’s tissues.
Solution: Although you may not feel
as thirsty as you do in warm weather, you
still need to hydrate. During activity, you
should drink ; ounces of ;uid (
preferably water) every ;; minutes. Weigh yourself prior to exercise and then rehydrate
following activity with ;; ounces of liquid per ; pound of ;uid loss.
Don’t let cold, wet weather interfere
with everyday activities and exercise
regimens. Following these simple tips
will help keep your body injury-free. C
Dr. John Gallucci is the president of JAG
Physical Therapy ( jagpt.com) and medical
coordinator for Major League Soccer.
©
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Avoiding cold-
weather injuries
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