When it’s cold outside, exercising outdoors may seem like a last-resort choice. With the proper equipment and attitude, however, outdoor exercise in the wintertime can be a fun option. One of the best parts about exercising in the cold is that you often get streets, sidewalks and trails to yourself! Although slippery surfaces may make safety a concern, our orthopedic surgeons recommend taking the following precautions for winter exercise. (more…)
When it’s cold outside, exercising outdoors may seem like a last-resort choice. With the proper equipment and attitude, however, outdoor exercise in the wintertime can be a fun option. One of the best parts about exercising in the cold is that you often get streets, sidewalks and trails to yourself! Although slippery surfaces may make safety a concern, our orthopedic surgeons recommend taking the following precautions for winter exercise.
Dress Properly for the Weather
Proper clothing makes the difference between an enjoyable winter workout and a miserable frostbitten slog through the snow. When it comes to winter exercise, the key is to layer up. Wear a lightweight synthetic or polyester base layer. Unlike cotton, these materials wick moisture away from your skin. This is critical for feeling warm enough while exercising. Plus, synthetics and polyester tend to dry more quickly than alternative fabrics.
Next, add a fleece or wool layer. This is important for adding warmth and retaining body heat. Finally, top your look with a windproof and waterproof outer layer. This might include a lightweight jacket as well as pants if necessary. This prevents snow or sleet from interrupting your workout.
Don’t Forget the Hat and Gloves
An astonishing 50 percent of body heat is lost through the scalp during freezing weather. Wearing a hat is the best way to reclaim some of this heat and keep yourself warm. Opt for a lightweight cotton or wool hat that covers your ears. When trying on hats, shake your head back and forth to ensure it won’t become dislodged during vigorous exercise.
Gloves are also critical for successful winter exercise. Invest in a pair of lightweight, waterproof gloves to wear when you leave the house.
Set a Lower Temperature Limit
Exercising during the winter months can be invigorating, but at a certain temperature, you may feel too uncomfortable to enjoy your workout. The U.S. National Safety Council states that there is little risk to exercising in 20-degree Fahrenheit weather. If the windchill drops below 20 degrees, however, it might be time to stay home.
Know the Signs of Hypothermia
Hypothermia or frostbite may occur in extremely cold conditions. Frostbite symptoms include numbness, stinging feelings or loss of sensation on the skin. Hypothermia is also a risk when exercising in the cold. Monitor yourself for shivering, loss of coordination, severe fatigue or slurred speech.
If you’re concerned about exercise-related injuries in cold weather, contact our Jacksonville orthopedic specialists today. Our sports medicine experts have great tips on how to make cold weather exercise both enjoyable and safe.
Difference Between Straps, Braces, and Tape
If you’ve got a sore, achy knee, you may think a brace, strap or athletic tape will alleviate the pain while you run or participate in your favorite athletic activity.
Depending on your diagnosis, these supportive devices can sometimes help. So what are the options available to you? Read on to learn more about the variety of braces, straps, and tape on the market today. (more…)
How to Help Kids Prepare for Orthopedic Surgery
Surgery — even minor procedures — can be traumatic for children. Children can easily become frightened and overwhelmed when they need the services of an orthopedic specialist. As a parent, you can take steps to lessen your child’s anxiety before surgery. Here are some things that can help. (more…)
5 Jobs That Ruin Your Feet
If you work a job that requires you to stand on your feet all day, you’re probably quite familiar with tired, sore and swollen feet. Other than foot pain, standing for long periods of time can increase your risk serious health problems like back pain, bunions, plantar fasciitis, tendonitis, varicose veins, poor circulation and osteoarthritis in your lower extremities that could require the services of a foot or ankle surgeon.
And while any job that requires prolonged standing is bad for your feet, some are worse than others. Here’s a look at five of the worst and steps you can take to prevent problems. (more…)
Common Overuse Injuries
Athletes put their bodies to the test day after day, and sometimes the result isn’t too comfortable. Whether you are a dedicated athlete participating in high-level events, or you are someone who is doing their best to stay in shape and keep active, the bottom line is that injuries can happen to you.
While you might believe that it is the elite athlete who is putting in hours day and night to reach the height of their strength and ability, the average person is actually at the highest risk for experiencing an overuse injury. The reason for this partially comes down to preparation, but also technique during exercise. (more…)
Are Kids’ “Growing Pains” Real?
Many parents report that their kids wake them in the middle of the night complaining of limb pain. The idea behind these “growing pains” makes sense: as the theory goes, the process of bone elongation can trigger aches and pains in young children who are growing rapidly. According to our orthopedic doctors at Southeast Orthopedic Specialists, however, the scientific research does not support the idea that kids’ “growing pains” are truly due to body growth. (more…)
How to Choose the Right Running Shoes
One of the biggest mistakes new runners make is failing to invest in proper equipment. While it’s true that running is an inexpensive sport — all you need is some footwear and the great outdoors — it’s essential to choose the right running shoes. Jacksonville orthopedic specialists recommend getting personalized recommendations and then visiting a local running store to achieve the best fit. (more…)
Common Orthopedic Conditions in Children
When you think of orthopedic issues, most think of concerns that develop with age—such as arthritis from osteoporosis, or overuse injuries that leave you with back, hip, shoulder or knee pain. But not all orthopedic injuries develop later in life. In some situations, even young children are exposed to chronic pain as a result of orthopedic conditions. While rare, these orthopedic conditions can interfere with proper development and may even impede bone growth. (more…)
Concussion Signs and Symptoms: When Should You Go to a Doctor?
Knowing how to identify and prepare yourself for injuries, including how to identify the need for medical help, is an essential life skill that too many people overlook. During this time of the year, football is in full swing, so at Southeast Orthopedic Specialists, we want to educate people on the signs and symptoms of concussions. (more…)
Why You Need Physical Therapy After Surgery
Undergoing surgery is always a big deal. It doesn’t matter how many injuries you’ve experienced in your life, or how many times you have to undergo the knife — the task of recovering from surgery never gets easier. This is because having surgery makes you completely rethink how you can use your own body. During the recovery period you are forced to stop using some portion of your body. When it comes to surgery on joints, such as the knees, hips, shoulders or ankles, this can be a painful, debilitating and frustrating process. For many who undergo surgery for injury repair, it means going from living an active lifestyle to staying bedridden or immobilized for weeks! (more…)
