Tips for Winter Health and Safety

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As winter weather appears and disappears in Central Oregon, it’s helpful to have a set of best practices to prevent injury and illness from putting a damper on winter fun. The following is a few ideas that I have picked up over the years from coaches, done a little research on, and put into practice:

-For those who chose to maintain their running fitness outside, instead of a treadmill, choose safe routes and be aware of changing conditions between sun and shaded areas. Wear reflective clothing in darkness. If there is snow and ice, consider investing in Yaktrax(see picture) which are like tire chains for your shoes. They are easy to slip on and off which makes them convenient as well for that often treacherous walk across a parking lot where slips and falls may happen. For the frugal runner, studded shoes can be made by sinking 8-#8 x 1/2” sheet metal screws into the perimeter of the sole with a cordless screwdriver.

-For bike commuters, invest in studded tires for your bike if you’re encountering snow and ice. Bright headlights and tail lights are mandatory equipment too.

-Stay well hydrated especially at altitudes above 3000 feet and lower humidity. Our desire to drink fluids is often less during winter. The goal is have a sports drink that empties the stomach quickly instead of sloshing around and causing a cramp. To be technical, a 5% glucose solution is absorbed quickest. To do the math with your favorite sports drink, divide the amount of carbohydrates in grams by the volume of water in milliliters. Having fluids on hand for outdoor activities over an hour is important and may require a minor purchase as a water bottle holder. A hydration pack could be worn under a parka to prevent freezing while alpine skiing for example.

Making healthy choices at the end of a workout can help you recover faster and prevent illness as well:

I recommend changing the layer of clothing next to your skin on your torso after your workout. Perspiration can chill your core if it remains on your body and could lead to hypothermia in cold or windy conditions.
Taking in food and water within 20 minutes after exercise is a good idea year-round. Enzymes in the stomach are best prepared to do their job during this window. Drinking a recovery beverage that contains protein in a 3:1 ratio to carbohydrates is topping the nutritional studies lately.
Going for a 5 minute jog after a sport with a repetitive motion such as skiing or ice skating can assist in relaxing lower leg muscles and aid blood flow. Very little research has been done to see if this method can prevent muscle compartment syndrome, but the jogging feels good to most athletes.
Joint decompression consisting of shaking out the limbs which a personal trainer or physical therapist can teach and will assist in preventing joints from stiffening up after exercise. Static stretching should be done after exercise while the muscles are still warm. This also helps keep the body more limber.
For bouts of travel over an hour and long periods of standing on your feet, I recommend compression socks to aid in venous return of blood. If you have varicose veins, trauma or bruising, compression socks could become necessary to prevent a blood clot which is not unheard of in athletes.
Check your sports drink for its electrolyte levels. Most don’t contain 50% of the USRDA for calcium and magnesium which assist in recovery and muscle function. You may need to seek out a medical supplier or nutrition store to find a well fortified drink. But don’t over do it because elemental citrate can cause loose bowel movements.
Speaking of nutrition, the FDA recently raised the recommended daily allowance for vitamin D3 to 800 IU. Some physicians recommend 5000 IU per day due to low exposure to the sun and the added benefit of boosting the immune system.

I hope these ideas help keep everyone healthy and injury free this winter.

Jason Tedrow is personal trainer helping others reach their fitness goals in the Bend/Main Branch of Therapeutic Associates in the Center for Orthopedic and Neurological Care building.