With the onset of fall weather comes the official start of the gym workout season. Although many love the cold and winter sports, most of us continue our exercise in a warm gym, studio or home environment. But whether you do CrossFit once a week or practice yoga every day, you should protect yourself from injuries, especially going into the chilly winter months.
According to Chinese medicine, external pathologic factors like wind, cold and damp, can cause pain, soreness, heaviness, and stiffness in the body. This is called wind, cold, or damp Bi syndrome. You may know someone, who gets stiff joints and muscles or feels old injuries start to ache when the pressure drops during a rainstorm, it could very well be that the weather is activating their stiffness and aches.
Similarly, these symptoms may become less severe or go away when the weather becomes warm and dry or when you apply a treatment that introduces heat to the body. For example, an elderly man who finds his osteoarthritis is much worse when it’s cold or rainy outside, feels much better when he applies heat to the painful area.
Keeping the muscles and body warm during activity helps decrease injuries related to Bi syndrome and cold of the winter months. Although it sounds like extra time and effort, make a warm up and cool down a part of your workout routine and your muscles will thank you.
Get Warm This Winter
During the winter months, I tend to see a rise in injuries related to a lack of a warm-up before exercise, especially for those who get cold easily in any season. Cold muscles are usually stiff and tense and are more likely to be sprained or strained during activity. If the muscles are warm and pliable, it improves your flexibility and helps decrease injuries. Before athletic activity, it is good idea to stretch, use a foam roller on tight muscles, or jump in a steam room or sauna.
If you do outdoor winter activities, make sure to wear warm clothing or clothing that retains your own body heat to prevent the muscles from cooling down. You should also wear a hat, gloves and scarf to prevent any wind, cold or damp from entering or heat from escaping.
Post-workout
Once your workout is over, how you cool down is equally as important and how you warmed up. Allow your muscles to cool down slowly before you transition outside into the cold weather. Again, stretch, foam roll, or jump into a steam room or sauna. If you are feeling exercise soreness, apply more heat to the affected area jump in a hot shower or bath, use Tiger Balm or Bengay cream (or patch), a hot water bottle or compress, etc.
If you sweat during your workout, make sure to wipe the sweat dry or wear clothes over it since it is easier to catch a chill when you have moisture on your skin. And, when you go outside, make sure to wear clothing that covers the muscles that have been warmed up, including your hat, gloves and scarf.
Corinne Kohrherr, L.Ac., LMT and Herbalist is trained in the Chinese and trigger points models of acupuncture and specializes in muscle injuries, pain conditions, infertility, pediatrics and the promotion of healthy pregnancies. Her practice, Akoya Acupuncture, is conveniently located near Herald Square and Penn Station in Manhattan. www.akoyaacupuncture.com
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