EXERCISE
Tis the season for trips up north for ski trips, sledding, and snow shoeing. Getting outside and enjoying the fresh air on the mountain with family and friends is a great way to get exercise this time of year. Whether you’re heading up to VT, NH, ME or there happens to be a storm coming for RI, one thing for sure -- cold temperatures will be present. Making sure to keep yourself warm throughout your day is important to allow for a more enjoyable experience along with preventing frost bike, hypothermia, and musculoskeletal injuries.
Frost bite is defined as damage to the skin and tissues when the tissue of the skin, blood vessels and nerves below the layer of skin, become cold and freeze. This can occur in temperatures below 31 degrees Fahrenheit. Frost bite is more likely to occur with prolonged exposure to cold temperatures without the proper protection to the skin. Frost bite occurs more commonly in extremities, hands, fingers and toes, and exposed areas, however it can occur in all areas of the body.
Signs and symptoms of frost bite include:
- Change of skin color: pale or white
- Pain into area: tingling, burning, numbness
- swelling
- skin peeling or blistering in the first 24hrs of exposure
Another important thing to be aware of when planning to be outside in cold temperatures for extended periods of time is hypothermia. Hypothermia is when the body temperature drops more quickly than the body is able to produce heat to warm itself up. Long duration exposure to cold causes your body to use its own energy to try to improve body heat, resulting in low energy levels. When body temperatures become low it can affect the brain and ability to think properly. Hypothermia is more rare, and only likely to occur in very cold temperatures and extreme exposure, however if the body becomes wet via rain or sweat, with addition of wind exposure, it can occur in temperatures higher than freezing temperatures.
Signs and symptoms of hypothermia:
- shivering
- exhaustion, drowsiness
- confusion
- slurred speech
What to do if signs or symptoms are present of frost bite or hypothermia:
- get yourself or person with symptoms inside or into protected area or shelter from wind and cold
- remove any wet clothing that is on the skin
- slowly warm the body starting at the center of their body via blankets, dry clothing or if necessary skin to skin contact.
- Call for appropriate medical help as soon as possible
How to dress properly to prevent risk for frost bite or hypothermia in cold temperatures:
The most important thing to keeping yourself warm is being sure to layer properly when out in the cold.
- Base Layer: this is the layer directly touching the skin. Usually known as the most important layer. This layer is designed to keep you dry, and should be moisture wicking. It helps keep the moisture away from the skin, keeping the body dry. Material that works well for this is natural material such as wool, or a synthetic nylon and polyester. Cotton is a poor choice for a base layer as it holds onto moisture creating a wet layer next to your skin.
- Mid layer: The mid layer sits between the base layer and the shell. This is designed to keep you warm and trap your body heat. Material best for this is wool, fleece, down insulation. Multiple mid layers can be used depending on temperature and level of activity while outside.
- Outer layer: This layer referred to as the shell layer, is there to prevent moisture and wind from penetrating the other layers. Best material for this layer is waterproof material.
- Be sure feet and hands are properly covered and kept dry. Wool socks are important again as they first layer touching the skin. NO cotton socks. Wearing gloves that are waterproof and are well insulated are important. Other tips for feet and hands can be to use hand/toe warmers that are placed right in ski boots/snow boots or gloves.
- Warmth can easily be lost through your head, therefore properly covering your head is important. Wearing a helmet will keep you warm, along with safety, protecting your head when skiing, snowboarding or sledding.
Preventing injury during outdoor activities in the cold:
Now that you are aware of proper ways to dress yourself to keep warm while out in the cold weather for extended periods of time, it is also important to be sure to prepare for activities outside prior to being in the cold. Most importantly, prior to completing high level activities such as skiing, snowboarding, snow shoeing, or hiking, you need to prepare the muscles to exercise. It is important to stretch prior to being outside. Be sure to properly stretch lower and upper extremities. It is important to stretch major muscle groups such as calf muscles, hamstrings, and quads. Gentle stretches for lumbar spine such as knees to chest, and lower trunk rotation will improve mobility for higher level activities. If you are an avid ski/snow boarder, it would be helpful to start preparing in the late summer or early fall via a strengthening program to allow for proper strength and stability prior to hitting the slopes!
https://www.nationwidechildrens.org/conditions/frostbite
https://www.nhs.uk/conditions/frostbite/
https://www.outsideonline.com/outdoor-adventure/snow-sports/the-definitive-guide-to-layering-for-cold-weather-adventures/
