As fall rolls in and temperatures cool down, hibernating indoors is tempting. However, at South Edmonton Physical Therapy & Sport Rehab clinic, we encourage you to enjoy outdoor activities even as the weather turns chilly. With the right preparation, you can stay active and injury-free this fall.
1. Extended Warm-Up:
In colder weather, your muscles and joints need more time to prepare. Dedicate 10-15 minutes to dynamic stretches and gentle movements that are building blocks of the activity you are about to engage in to prime your body for outdoor activities. If you are going to run for example some calf raises, knee lifts, and butt kicks would be a good start.
2. Layer Up:
Dressing for the weather is essential. Layer up with moisture-wicking, insulating, and
weatherproof clothing. Consider thermal socks, gloves, and reflective gear for visibility if
needed. Just remember there is such a thing as being dressed too warm for vigorous activity, this can create enough sweat to saturate layers and make you cold. Layers allow you to modify as you go.
3. Stay Hydrated:
Even in cooler temperatures, proper hydration is very important. Ensure you drink water before, during, and after your activity to avoid dehydration.
4. Adapt Activities:
Consider switching to lower-impact activities on colder days to reduce stress on your joints and lungs. If it's particularly cold, you may need to move your more intense activities indoors for a time.
5. Listen to Your Body:
Always pay attention to your body's signals. If you feel pain or discomfort, take a break, adjust your activity, or consult a physiotherapist for a proper assessment.
6. Post-Activity Care:
After outdoor activities, cool down with stretches and consider a warm bath or shower to relax your muscles. Don’t forget to eat and hydrate to help you recover.
Should you experience any aches or pains, schedule an appointment with one of our
experienced physiotherapists. Our team can help you recover and stay active safely, even in
colder weather.
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