Just the other week, one of my patients, a triathlete who is now training for a marathon, came into DASHA® with a strained calf. He had been running outside, fell on some ice, and hurt himself. I’m a die-hard runner myself, so I understand the driving need to squeeze your workout in, even in arctic temperatures. The DASHA® team is also seeing people who have injured themselves on those dangerous, slippery subway stairs anytime there’s slushy precipitation that accumulates. These falls can lead to slipped discs, among other problems.
Take your time and slow down! You’ve only got one body, and you don’t want to abuse it because you need to use it, every minute of every day. I’d rather see fewer patients in the day because everyone is taking such good care of himself or herself. But the fact of the matter is, this extreme cold can make those back muscles spasm, and aggravate the lower extremities and cause you to backtrack on your progress in conditions like sciatica and plantar fasciitis. Against our will, our bodies become thermometers; the drop in mercury gauged by our level of pain.
So what should you be doing this winter to take care of your body as you train? If you’re training outdoors, following these tips below will help you to better ensure your health:
1. Take the time to warm up properly before you set out, stretching your muscles. You wouldn’t start your car and drive away immediately with below freezing temps; why would you do that to your body?
2. Hydrate properly with a glass of water about 30 minutes before your workout, and then rehydrate approximately every 20 minutes if you can during your workout.
3. Have your feet, head and hands covered with socks, a hat and scarf at all times.
4. Wear athletic gear that wicks – Nike Dri-Fit is great for this – and wear a wind barrier jacket if you’re someone who gets cold very easily.
5. Sacrifice speed momentarily for safety. Don’t make speed your number one priority when there’s ice on the ground. Consider using the cold weather as an opportunity to train in a different discipline and challenge your muscles to work in other ways.
DASHA® offers pilates and personal training sessions that can be a wonderful solution to change up your workout and stay safe and warm while we ride out the rest of winter. Pilates is great for the core and strength, and a personal trainer can help you work on your individual goals and tailor a program that is just for you. Plus, it’s good to step out of your normal routine and give other muscles some attention – it can even help you improve your game in your regular workout.
Winter’s only another seven weeks. Soon the days will grow longer again and the polar vortex will be a distant memory. In the meantime, slow down, breathe, thank your body, take care of it, and zip up. If you’re in pain, please give us a call immediately and make an appointment so we can help you get relief and get better. It’s cold out there!
DASHA® wellness & spa is a luxury lifestyle brand and New York City-based wellness center created to offer a truly holistic approach to wellness. To learn more, visit dashawellness.com.
Tags: running outdoors in winter, working out outdoors in winter
