10 Jan Prevention of cold-related injuries

By Lisa Piropato, PT, DPT, SCS, ATC

It is cold weather outside! Prevention of cold-related injuries is very important for those who love to exercise outdoors all year around!

Common cold-related injuries

Frostbite is direct freezing to tissues when the skin temperature drops below -0.5 degrees C. Most commonly occurs in exposed areas where there is less blood flow (nose, ears, fingers, toes).

Hypothermia is when the core body temperature drops below 35 degrees C (95 degrees F) and the heat loss is greater than heat production. Can be mild, moderate, or severe.

Risk factors for cold injury:

• Weather combination of cold, wet, and wind
• Wind chills less than 5 degrees F
• Lower body fat percentage
• Age <20 or >60
• Underlying medical conditions that interferes with total body heat production
• Prior cold-related injury

How to prevent a cold-related injury:

• Dress appropriately!
  • Base layers of polypropylene, polyester, and synthetic wool
  • Avoid cotton as base layer since this traps moisture
  • Middle layer of insulation like fleece or wool
  • Outer layer to allow ventilation and protect against wind and rain
  • Hats and mittens to protect vulnerable areas
  • Make sure shoes are not too tight fitting
• Maintaining good hydration and adequate nutrition
• Exercise can help to increase core body temperature