Wow! Is it really already October 1st? I looked at my calendar this week and couldn’t believe has fast 2016 as slipped away. How did Summer go by so quickly? Well here we are in the fall season like it or not. I was really reminded of that this week when I stepped outside and ran back into the house to put on long pants – LOL!
So it is time to talk about how to avoid cold weather injuries. Our bodies have been pretty hot all summer long and now as we are faced with colder temperatures there are definitely some things we should do to avoid injuries as the sun shifts away from the Northern Hemisphere.
As I was thinking about this topic I did some research and landed on this great article by Muscle & Fitness Magazine
There are the obvious things that we naturally do to adjust to the cold, such as:
- WEAR A WARM HAT – This keeps your core temperature up as 70% of your body heat is expensed through your head. Keeping your body temp stable during the cold months is one of the best things you can do to avoid colds and sickness.
- WEAR THERMAL SOCKS or DOUBLE UP – This will help your feet, legs and muscles hold more heat as this is the part of your body touching the cold ground.
- HYDRATE – It seems like every time I write a blog there is something included about drinking lots of water and staying hydrated. In the colder months, it is critical to drink your 8+ glasses of water each day as we are in temperature controlled environments that dry out our ears, nose, throat and skin.
- MOISTURIZE – Make sure your skin is happy by using lotion to keep it from drying out and cracking. Pay close attention to the areas that are constantly exposed to the cold weather like your face, lips, neck and hands.
- WEAR A JACKET – Well that’s about as obvious as it gets…
Here are the less obvious items on the list:
- WARM UP and COOL DOWN – During the cold months warming up and cooling down before and after exercise are vital to muscle, tendon and joint flexibility and avoiding injury. I recommend you jump rope for 5-10 minutes before going outside prior to cold weather exercise or activities and do the same when you come back in. Remember to do this before you go skiing (downhill, cross-country or snowboarding) or ice skating too as those are strenuous activities in even colder weather.
- BE MINDFUL OF SORENESS and PAIN – In the colder months it is important to be extra sensitive to any soreness or pain that you are experiencing. Be proactive in treating it as the cold will cause your muscles and joints to contract making them less flexible and more susceptible to injury and less prone to quick recovery. Anytime you experience soreness or pain that last longer than 24 hours I recommend you seek chiropractic treatment or massage therapy to address the area and after treatment ask your chiropractor or massage therapist if you should see your medical doctor. These professionals are very attuned to muscular and joint function and can make a good recommendation based on the symptoms and injury specifics.
- LIGHTEN THE LOAD – If you use weights or tension in your workout I recommend that you lighten things up about 25% in the Winter to give your body an easier recovery period. Know that your muscles, bones, joints and organs are having to work a bit harder in the colder months each year. So be kind to yourself and try not to overload them with too much weight or tension as this can exacerbate a hidden injury allowing the cold to be the ‘straw that breaks the camel’s back’.
Finally, there is always the option to come into CycleSurf Studio and either spin on our awesome LeMond Revmaster Pro Bikes or Land Surf on the SurfSet Fitness Board with one of our awesome instructors. Come inside to our cheerful environment, stay warm and get the greatest fun workout that your core has ever experienced! How could I resist…:)
At CYCLESURF Studio we workout adults and kids – ‘from 9 to 90’ (as I like to say: Children of All Ages although we have had kids as young as 3 years of age on the SurfBoards) – to help them get fit and healthy. We are producing some pretty amazing weight loss stories too. We use both the SURFSET® Fitness Board and the LeMond Revmaster® Pro Stationary Bike to have fun through exercise while working out with focus on 3 areas: CORE, OVERALL STRENGTH & BALANCE. We have added PiYo and Suspension Training classes with the G-Strap System enabling some awesome fitness fusion classes and mixing it up for some great muscle confusion. Come in to try a class in our O’Fallon, Illinois studio today and come meet me! We serve the entire St. Clair County and Madison County, Illinois region and surrounding area including: Belleville IL, Caseyville IL, Collinsville IL, Edwardsville IL, Fairview Heights IL, Granite City IL, Highland IL, Lebanon IL, Mascoutah IL, Scott AFB IL, Shiloh IL, Swansea IL, Troy IL and all points in between. We even have clients come from St. Louis, Missouri – covering the entire St. Louis Metro Bi-State Region. We are conveniently located at 633 West Highway 50 in O’Fallon, IL 62269 near the intersection of West Hwy 50 and Cambridge Blvd (next to the O’Fallon, IL Walgreens). We love families too – consider bringing in your family for one of our ALL AGE CLASSES and experience the CycleSurf fun together or call me to plan a birthday party – for you or your kids – or even a charity fund raiser. If you are searching for fitness fun in O’Fallon Illinois (IL) come to CycleSurf Studio!
Please remember your health is never an option.
Peace, Love, CYCLESURF!