Exercising In The Cold

If you plan to head outside for a winter workout, here are some ways to stay safe and have a rewarding workout.

1. Layer Up – It should go without saying when exercising in the cold, but be sure to wear plenty of layers. You can always take layers off, but you can’t add more layers mid-run if you’re under-dressed.

2. Be Bright – Drivers may not be as focused on watching for pedestrians and runners since there’s fewer people outside due to the weather, so wear bright, reflective clothing that makes it easy to be seen.

3. Stretch – The cold weather means the synovial fluid that helps to lubricate our joints will be thicker, which can make it harder for joints to loosen up. Be sure your joints and muscle groups are adequately stretched before you head outside for a workout.

4. Stay Hydrated – Even though you won’t be losing as many fluids as you would on a hot summer day, be sure to stay hydrated so that your muscles can continue to function optimally during your workout.

5. Shorten Your Routine – Don’t expect to do a normal workout in harsh weather conditions. Cut your distance or duration down a bit so as not to overstress your body when it’s already stressed by the workout environment.

6. Bring A Buddy – Exercising with a buddy can help you stick to an exercise program and provide some oversight in the event either of you run into an issue while exercising in harsh conditions.

7. Have Your Phone Handy – Many people bring their phone along during an exercise program, but if you’re one of those people who likes to leave their phone at home and get lost in your own mind, make an exception this time so that you can reach out for assistance if something happens in the cold conditions.

8. Listen To Your Body – It’s always good to be in tune with your body during a workout, but if something just feels off during a cold weather workout, shut it down and try again another day.

9. Stay Close To Home – Change your running route so that you’re never too far from home. You don’t want to get halfway through your run when you’re at your furthest point from home when you realize there’s an issue. Stay closer to home in the event you need to get to a warm environment.

10. Indoor Workout – Finally, don’t feel like you have to brave the elements in order to have productive workout. There are plenty of exercise routines online or on Youtube that can help you stay active from the comfort of your living room. Feel free to wait out this cold streak with some indoor exercises.

Stay active and safe during the winter, and for more information about foot and ankle injuries, connect with Dr. Silverman!

The post 10 Tips For Exercising Outside In Frigid Temperatures appeared first on Lance Silverman, MD - Orthopedic Foot & Ankle Surgeon.

Foot Pain In Cold Weather

There are a number of different reasons as to why you may experience new or worsening foot pain when the temperatures drop. Here’s a look at some of those reasons:

New Footwear – If you’ve been wearing sandals or other light and breathable footwear during the warm summer months, you may notice new foot pain if the temperatures force you to switch to a heavier closed toe shoe. If these closed toe shoes are narrow or tighter, it can put abnormal pressure on your toe box and exacerbate conditions like hammer toes, bunions or ingrown toenails. Make sure your heavier footwear still comforts and supports your foot.

Worse Circulation – When you’re cold, blood doesn’t flow as easily throughout your body, and the area that can feel this decreased circulation the most is your feet, which are the furthest body part from your heart. If you’re dealing with any type of condition that is worsened by limited blood flow, like diabetic foot issues or muscle cramps, symptoms may worsen in cold weather if your blood vessels constrict and circulation isn’t as efficient.

Joint Pain – Weather can also cause problems for our joints. If you’re dealing with ankle joint discomfort as a result of a previous injury or arthritic degeneration, you may notice that they tend to hurt a little worse in the cold. That’s because synovial fluid, which lubricates the joint and helps to ensure smooth movement, can thicken when exposed to colder temperatures. This means joints can’t move as fluidly, which can create some discomfort when walking or putting strain on the joint.

Decreased Activity – Finally, the colder weather can make us want to curl up with a blanket and a book and not leave the house. That’s fine every once in a while, but if you become much more sedentary when the temperatures drop, it could cause problems for your feet. Being inactive can lead to weight gain, which can put more strain on your feet and cause worsening pain for a problem like plantar fasciitis, or it can simply lead to muscle and joint deconditioning, which can lead to discomfort when you are moving around. Stay active, even when the temps dip, and you’ll be able to help ward off foot problems.

The post Does Foot Pain Get Worse In The Cold Weather? appeared first on Lance Silverman, MD - Orthopedic Foot & Ankle Surgeon.