Winter Sports and Cold Exposure

Many people try to avoid exercise in cold weather. But you don’t have to take a break from outdoor physical activity when the temperature drops.

“Just because it’s winter doesn’t mean it’s time to hibernate,” said Matthew J. Rachwalski, DO, a Michigan City sports medicine specialist with Franciscan Health Sports Medicine. You can usually exercise safely if you take precautions and know your environment.

Cold Weather Exercise Clothes

Proper clothing is essential for a cold-weather workout, like running. Even in the winter, you can sweat. And when extreme cold combines with moisture on your skin, hypothermia is possible.

To stay comfortable, you want to prevent heat loss through your extremities and dress in layers. Layers help trap warm air near your body for the best possible insulation. However, wearing layers made of specific material is important. In general, avoid cotton; it holds moisture and will eventually start to chill you. Synthetic clothing is best to wear closest to your skin.

Layer Your Clothing For Winter Exercise

Don’t be too worried about overdressing when preparing to exercise outside in the winter.

“It’s always easier to take layers off than put more layers on when you’re out in the environment,” said Thomas Schmittdiel, MD, a Michigan City primary care sports medicine physician with Franciscan.

You will warm up as you get moving, but you might feel a bit chilly when you first start. Here are tips for your layers:

• Wicking inner layer: The material closest to your skin should keep you dry. Moisture wicking, or quick-dry, clothing is best for your first layer.
• Insulating middle layer: Your second/middle layer should keep warmth in while keeping you dry.
• Wind and waterproof outer layer (shell): This layer should protect you from outside elements and allow heat and moisture to escape to prevent overheating and chilling. A zippered jacket allows you to regulate your temperature. Zippered pockets can store gloves, tissues and lip balm.
• Tights/running pants: Your legs generate a lot of heat even when jogging in cold weather, so you don’t need as many layers on your lower body. Usually, a good pair of wicking tights or running pants is sufficient. When it’s below 10 degrees or there are strong winds, think about layering track pants over your tights.
• Socks: In very cold weather, consider knee-high socks.
• Hat/gloves: You lose about 40 percent of your body heat through your head. As much as 30 percent of your body heat escapes through your hands and feet. A hat and gloves help prevent heat loss. You can always tuck them into your pants if you start to overheat.

Watch For Frostbite When Exercising In The Cold

On really cold days, make sure you monitor your fingers, toes, ears and nose.

“In a very cold environment, our blood vessels clamp down as part of the body’s natural defenses,” said Dr. Schmittdiel. “This is known as vasoconstriction. It helps keep all your warm blood circulating near your vital organs, such as your heart and lungs and all the organs of your abdomen.”

Vasoconstriction may make it harder for the peripheral areas of your body to stay warm. That’s why hats, gloves and boots, when appropriate, are so important. Your fingers, toes, ears and nose may be cold when you first go outdoors, but they should warm up a few minutes into your exercise. If you notice a patch of hard, pale, cold skin, you may have frostbite.

First-Degree Frostbite

First-degree frostbite affects only the surface of your skin. Early symptoms are pain and itchiness. The skin then develops white or yellow patches and may become numb. Due to its surface-level impact, this type of frostbite doesn’t usually cause permanent damage. However, an area of skin with first-degree frostbite may lose sensitivity to heat and cold for a short period.

Second-Degree Frostbite

Second-degree frostbite may cause the skin to freeze and harden but it doesn’t affect the deep tissues. After two days, purple blisters may develop in areas that froze. These blisters may turn black and become hard, taking three to four weeks to heal. A person with second-degree frostbite and nerve damage might experience numbness, pain or total loss of sensation in the area. The decreased sensitivity to heat and cold may be permanent.

Third- And Fourth-Degree Frostbite

In people with the most severe cases of frostbite, the damage penetrates further into the body, causing deep tissue injury.

Muscles, blood vessels, nerves and tendons freeze. The skin feels smooth and waxy. Some people may lose the use of an extremity, such as a foot or a hand. This may be permanent.

Frostbite Treatments

If you begin to experience symptoms of frostbite, get out of the cold immediately and slowly warm the affected area.

• Remove wet clothing.
• Re-warm your skin by placing it in warm water.
• Do not rub your skin.
• Do not place the affected area in cold water.

If numbness continues, seek emergency care.

Learn more about first aid for cold-related injuries.

Pay Attention To Your Environment

When you’re outdoors, either walking or running, keep a close eye on the pavement. The ground may be icy or with snow, uneven. Watch where you step and wear reflective clothing to make yourself more visible on dark winter days.

Check the temperature, including the wind chill. Strong wind may penetrate your clothes and remove the insulating layer of warm air around you. Your movement also creates wind chill because it increases air circulation around your body. If the temperature is below zero or the wind chill is below -20 degrees, stay inside.

Stay Hydrated

The importance of hydration  >may be more obvious during hot summer months, but you need to stay hydrated in cold temperatures, too. When you see your breath, that’s moisture leaving your body. Be sure to drink plenty of water when the air outside is cold and dry, even if you don’t feel thirsty.

Warm Up And Stretch

When exercising in warm weather or even indoors, you may not think about stretching first. But in cold weather, it is important to start with a warmup before stretching because your muscles tend to tighten, which makes them more prone to injury.

A light activity like walking or jogging will help get blood flowing throughout your body and warm and loosen your muscles. You may need a longer warmup in the winter than in warmer weather.

Dynamic stretching is key to your winter workouts. Repetitive moves like arm circles and leg raises help keep your blood flowing from your warmup while loosening your muscles.

Advice For Specific  Winter Activities

Here are safety tips for popular wintertime activities.

Downhill Skiing

“Know your limits and abilities,” said Dr. Rachwalski. “People get themselves in trouble when they try to do more than their skills allow. Also, wear a helmet and always stay aware of your surroundings."

Cross-country Skiing And Snowshoeing

Make sure your equipment fits properly, dress warm and notify others where you’ll be. Ideally, have someone with you.

“A lot of times, people do these activities in places that are more rural and remote,” said Dr. Schmittdiel. “If you get hurt, there may not be anyone near you for a long time.”

Finally, be sure that you drink plenty of water and eat well. You’re likely to expend a lot of energy.

Ice Skating

Wear properly fitting skates, keep your blades sharp and make sure the ice is in good condition. If you’re learning to skate, protective gear, including a helmet and elbow, knee and wrist pads, is important. Don’t skate on ponds or bodies of water unless you’re sure the ice will support you. The ice should be at least four to six inches thick, according to Dr. Rachwalski.

Ice Hockey

All of the safety tips for ice skating apply to ice hockey.

“Young athletes should avoid checking until they learn more body control and can do it with proper technique,” said Dr. Schmittdiel.

Sledding

Choose a sled you can comfortably control and stop. And always wear a helmet. Collisions with trees are a common source of sledding injuries.