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COLD AND EXERCISE:
WARM UP TO THE FACTS
What happens to the body when you are in the cold?
- There is a general shunting or re-routing of blood from the arms and
legs to the core or central part of the body and the head. This is a
defense mechanism to ensure that enough blood will nourish the most
vital organs and tissues.
- To cause this shunting, there is a generalized vasoconstriction of
the blood vessels. Vaso refers to blood vessels, so there is a constricting
of the vessel walls by the small muscles in the lining of the artery.
This is similar to what happens when you squeeze a
garden hose and the water squirts out faster.
- The body will automatically shiver; this shivering is a form of exercise,
and the body become warmer.
- The heart may speed up to cause greater flow of blood to the tissues.
How do these natural changes in the body, in response to cold, potentially
cause adverse effects when you exercise?
If we accept the fact that there is a shunting of blood to the core and
head, then there is potentially less blood to nourish the muscles, tendons
and bones in the extremities. This decreased blood can lead to the following:
- Increased injuries to the muscles and tendons. For example, greater
incidence of over-use injuries such as strains and sprains.
- A potentially greater amount of post-exercise stiffness in the joints.
Many of us have experienced the effects of cold on our stiff joints
and lower backs. This is even greater if it is damp and cold.
- Problems of diminished blood flow to the fingers and toes. This can
cause a condition whereas the end aspects of the digits will become
purplish in color with exposure to cold. This is potentiated by cigarettes
and the consumption of caffeine, because these agents also cause vasoconstriction
(stress can also cause this effect). In very
cold weather, where the digits are exposed to the cold or where the
digits get wet and cold, this could be serious. For example, frostbite
or nerve damage.
- There is a chance of chilling the body if the layers you wear are
absorbent of your sweat or if they are impermeable and do not let you
adequately sweat. Sweat that sits on the body and cold do not mix.
- With increased cold there is a greater incidence of falls due to ice.
What to do about these cold related problems?
- Wear appropriate layers. There are many excellent "wicking"
materials that will absorb your moisture and pass the moisture to the
outside. Wind breaking material is also useful. These products can be
easily purchased.
- Use two pairs of socks, with the first layer (closest to your skin)
to be made from a wicking material. If you sweat, blister formation
will be reduced, as the two layers of socks will rub against each other
and not your skin.
- Do a more extensive warm-up before you engage in any outdoor sport
activity. Consider exercises for all major muscle groups. The warm-up
exercises should be both stretches where you do not bounce as well as
some exercises to get your heart going. This will help increase your
blood supply and will increase your core body heat.
- Post-exercise stretching is a must. Stretching promotes increased
circulation and may assist with ridding waste products from the muscles.
- Consider giving yourself a five minute rubdown of accessible muscles.
- Cool down slowly and do not immediately shower. Also, do not immediately
drink cold water. If you want to drink immediately after the work-out,
sip tepid water.
- Consider applying a mineral ice type product to any stiff muscle or
joints.
Individuals with diabetes (due to their reduced circulation), cardiovascular
disease, vasoconstrictive disorders such as Raynauds disease, and those
individuals with past injuries or arthritis should be particularly careful.
This information is only a guide.
By Dr. Elliot Diamond, Educational Advisor at IRONWORKS. We are committed
to your total well-being
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