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Dear Doctor:
As the weather gets colder, I’m afraid my joints may become injured
when I engage in outdoor activities. Is there anything I can do to prevent
injury? M.J. Billings
As winter settles in and
drapes itself upon us, it is time once again to prepare ourselves for the
challenges it presents. While the cold weather offers a myriad of
recreational and entertaining activities for outdoor lovers, it also poses
potential risks and hazards for those who may be unprepared or ill
equipped. Winter is the time when
our physical bodies must be in condition and ready to meet the challenges
placed upon us. Having an understanding and respect for the structures in
our bodies and how they function can help avert injuries to the neck, spine
and joints and enable us to better tolerate outdoor activities including
skiing, snowboarding, ice-skating and even shoveling snow.
The spine is a complex
arrangement of bones, joints, discs, ligaments, nerves, muscles, tendons
and connective tissue. These structures are extremely sensitive, and injury
to any one of these components can result in severe and debilitating pain,
as well as compromise to the body’s structural integrity. This fact,
coupled with the harsh and often bitter elements that the colder climate
imposes intrudes a great demand on our bodies and our ability to withstand
the burdens placed upon us. Participating in outdoor activities when the
weather is cold or wet requires some degree of prudence and preparation.
Venturing outdoors for any activity requires appropriate layers of warm
clothing to prevent distress to our muscles and joints.
When the weather is cold,
muscles and blood vessels contract in an effort to conserve body heat and
temperature, which results in reduced blood supply to the extremities. The
soft tissue of the body loses its functional capacity and ability to
withstand demands upon it, predominantly among those who are less healthy
or out of condition. This decreased defense can result in increased
susceptibility to pain and injury. Thus preparation and prevention become
paramount in avoiding cold weather mishaps.
Preventing winter
injuries (or any injury for that matter) involves thought and commitment.
Conditioning the body to withstand the increased demands placed upon it is
strengthening both physically and mentally. Importance should be placed
upon warming and stretching the body, loosening up stiff joints and
improving range of motion. Exercise programs should include a general
strengthening plan, including light aerobic activity to boost cardiorespiratory health, and muscle work for core
strength. These protocols are not only protective but may enhance
performance in winter activity. When shoveling snow, remember to maintain effective
stabilization and utilize appropriate postural mechanics to avoid injury.
If you participate in winter sports, be sure to wear appropriate equipment,
and follow instructional guidelines.
Even walking the dog should be a task given watchful consideration.
When walking outdoors take small steps, focus on your gait and walk
carefully on icy surfaces. When entering buildings, remove any snow and ice
from the bottom of your shoes. Wear shoes with good traction and leave
yourself plenty of time to navigate your day.
What happens if after
taking all of these precautions, you still become sore or injured?
Certainly this remains a possible scenario as slips and falls on the ice
are commonplace. If you experience an injury and encounter tenderness, pain
or discomfort, or perhaps you simply “ski too much” and experience muscle achiness and soreness to any area of your body, ice the
affected area immediately. Soft tissue injuries incite an inflammatory
response which generally results in swelling and consequent pain. Depending
on the severity of the injury, spasm and loss of range of motion may ensue.
After the acute inflammatory phase, alternating moist heat with cold
application over the affected area will induce vasodilation
and help decrease pain. This should be done in a cycle of three
applications each with warm application for 3-5 minutes followed by cold
for 2-3 minutes. Always end with the cold cycle. Whirlpool therapy and hot
soaks in the bathtub at home can help to reduce muscle spasm and improve flexibility.
Soft tissue treatment can help recondition muscles and prevent the build-up
of fibrotic adhesions. Sudden, traumatic contact with ice can result in
stressful injury to the bone, such as fracture or dislocation. If the pain
persists, see your health care professional immediately to rule out
fracture. And, as always, a healthy diet is vital in maintaining a healthy
immune system and fortifying the body’s tissue.
Remember that being
knowledgeable and prepared is the best defense in the prevention of injury
in these winter months. With forethought and respect for the potential
hazards the cold weather can impose, we can avoid not only injury but also
the pursuant health care costs that accompany it.
Remain informed and stay
warm, so that the magnificent winter Montana
offers remains one to be honored and enjoyed!
Yellowstone
Naturopathic Clinic
720 N. 30th St.
Billings, MT 59101
PHONE 406·259·5096/FAX 406·248·5655
ync@180com.net
Dispensary
406·254·9682
dispensary@yncnaturally.com
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