The Winter season is upon us, and it is time to enjoy some cold-weather activities. Whether you are heading to work or on a chilly winter jog, it is essential to remember that a hard fall on slippery ice or a muscle strain from not stretching properly before a run in cold weather can result in a painful orthopedic injury.
Let's take a look at some tips for avoiding winter injuries:
Dress in warm layers: Give yourself the option of layering for comfort and keeping your body dry from sweat. Layering will help regulate your body temperature as you enjoy colder temperatures. Getting wet during your cold-weather workouts will likely cause you to call it quits earlier and significantly increase your risks of hypothermia and frostbite.
Warm-up before working out: Gently stretch and perform lightweight exercises to warm up cold and stiff joints and muscles. Many sports injuries such as ligaments, tendons, or muscle tears happen when we fail to warm up adequately. Breaking into a light sweat is a good indication that you have adequately warmed up your muscles. Elevated heart rate and breath are also signs that your body is ready for physical activity.
Keep well hydrated: It's easy to consume enough water in warmer weather but staying hydrated in the winter months is just as important, especially if you visit areas with high altitudes. Water regulates your body temperature and lubricates your joints. Proper hydration helps transport nutrients to give you energy and keep you healthy.
Avoid falling while walking: Taking shorter strides, slowing down, and using handrails when offered are all ways to avoid a tumble. Be mindful of where you put your foot, and do not multitask when out for a walk during bad weather. What appears to be a puddle of water may be a sheet of ice.
The most common winter sports injuries are sprains, strains, dislocations, fractures, and head injuries. Most injuries happen when preparations are not taken into consideration. Following these guidelines can help you get outside this winter and enjoy the cold safely!
Dr. Daneca DiPaolo offers the latest advancements in orthopedics while providing quality, compassionate, state-of-the-art orthopedic care. For all appointments and inquiries, please call (662) 227-7794 .
Dr. Daneca DiPaolo is an experienced board-certified orthopedic surgeon and hand specialist located in Grenada, Mississippi.
