Precautions When Exercising in Winter

Winter can be a tough season to navigate as an active individual. While we don’t want to stop our activities because of a little cold weather, we need to be smart. We’re not just talking about ‘traditional’ exercise activities this month. Shoveling and chopping wood fall into this category this season. Both can be hard on the body if you are not prepared. 

 Here are some things to consider this season to ensure you are at the least risk of injury.

SHOVELING SNOW

Shoveling snow can be a strenuous activity, and if not done properly, it can lead to injuries. Here are some tips on how to shovel snow safely:

  1. Warm-up: Before shoveling snow, it is important to warm up your body. Do some light exercises to get your muscles warmed up and ready for the task.

  2. Use the right shovel: Use a shovel that is appropriate for your height and strength. A shovel with a curved handle can reduce the amount of bending you need to do while shoveling.

  3. Wear gloves that have a good grip to prevent the shovel from slipping.

  4. Take breaks: Take frequent breaks to avoid overexerting yourself. Shoveling snow can be a physically demanding activity, so it is important to take breaks every 15-20 minutes.

  5. Lift with your legs: When lifting snow, bend your knees and lift with your legs, not your back. This will help prevent back injuries.

  6. Push the snow: If possible, push the snow instead of lifting it. This will reduce the strain on your back and arms.

  7. Stay hydrated: Drink plenty of water before, during, and after shoveling snow to stay hydrated.

CHOPPING WOOD

Chopping wood in the cold can be a challenging task, but with the right technique and equipment, you can do it safely and efficiently. Here are some tips for chopping wood in the cold:

  1. Warm up: Before you start chopping, take a few minutes to warm up your muscles by doing some light exercises or stretching.

  2. Use the right equipment: Use a sharp axe or hatchet that is in good condition. Make sure the blade is free from any chips or cracks, and the handle is secure. Wear gloves with grip to keep the axe handle from slipping.It's also a good idea to use a chopping block to protect your feet and the ground.

  3. Chop safely: Stand with your feet shoulder-width apart and keep your weight evenly distributed. Use a slow, steady chopping motion, aiming for the center of the log. Keep your eyes on the log and your body out of the way of the axe.

  4. Take breaks: Chopping wood can be a tiring activity, especially in the cold. Take breaks as needed to rest and warm up.

RUNNING

Running in cold weather can be a refreshing and invigorating experience, but it also requires extra preparation and caution. Here are some tips to help you stay safe and comfortable while running in the cold weather:

  1. Dress in layers: Dressing in layers is crucial for cold weather running. Start with a moisture-wicking base layer to keep sweat away from your skin. Add a middle layer for insulation and an outer layer for wind and water resistance. Don't forget a hat, gloves, and a scarf to protect your head, hands, and neck.

  2. Warm up before you start: Cold muscles are more prone to injury, so take the time to properly warm up before you start running. You can do some dynamic stretches, jumping jacks or a brisk walk before you start running.

  3. Stay hydrated: It's easy to forget to hydrate when it's cold outside, but staying hydrated is just as important in cold weather as it is in warm weather. Drink water before, during, and after your run to keep your body properly hydrated.

  4. Be visible: With shorter daylight hours, it's important to make sure you're visible to drivers. Wear reflective clothing or accessories, and consider using a headlamp or flashing light so drivers can see you.

  5. Know when to call it quits: If the weather is too extreme, it's important to know when to call it quits. Running in extreme cold or snowy weather can be dangerous, and you don't want to risk frostbite, hypothermia, or a bad slip and fall on icy roads. Always listen to your body and err on the side of caution.

If you’ve taken things a bit too far and develop soreness or get injured, Complete Game Physical Therapy will be happy to help. Our free Saturday morning clinics are open for walk-ins from 9-11AM each week. You may also Request an Appointment using our form or by calling us at 978-710-7204.

Amy Fieldswinter, safety, complete game physical therapy, injury prevention