Many active people enjoy the dip in temperatures from the summer months and find they are able to increase their exercise routines. Others ramp up their exercise routines with the thoughts of the impending holiday/over-eating season. Either way the autumn season has it's own hazards, just like the summer. While the chances of heat exhaustion diminish there are many different conditions to watch out for. Such conditions include, hypothermia, muscle strain (induced by activity without proper warm up), frostbite, even dehydration.
One injury that seems to affect the adult population during the fall is muscle strain. There are many reported risk factors for muscle strain, several of these seem to correspond with the season of fall; improper stretching, shortened warm ups and increase of ballistic motion. As the days get shorter and cooler, many athletes feel they need to get the most in during the time they have, which can lead to the risk factors listed above. As you enter into the cold/cooler months of fall be sure to avoid the easy trap of decreasing your warm up routine, when you should be increasing it. A proper warm up should prepare your muscles and heart for the upcoming exercise. While your muscles are cool you should avoid ballistic maneuvers (ie jumping, quick kicks, sprints), even if you see others performing them. Also an easy way to cause a muscle strain is to have a sudden unexpected stretch to a muscle (ie slipping on a bunch of wet leaves, falling from slipping in the mud or from an unexpected patch of autumn ice.)
The AAOS urges children and adults to follow these tips for preventing cold weather sports injuries:
- Never participate alone in a cold weather sport.
- Keep in shape and condition muscles before participating in activities.
- Warm up thoroughly before playing. Cold muscles, tendons and ligaments are vulnerable to injury.
- Wear appropriate protective gear, including goggles, helmets, gloves and padding.
- Wear several layers of light, loose and water- and wind-resistant clothing for warmth and protection. Layering allows you to accommodate your body’s constantly changing temperature. Wear proper footwear that provides warmth and dryness, as well as ample ankle support.
- Pay attention to warnings about upcoming storms and severe drops in temperature to ensure safety.
- Seek shelter and medical attention immediately if you, or anyone with you, is experiencing hypothermia or frostbite. Make sure everyone is aware of proper procedures for getting help, if injuries occur.
- Drink plenty of water before, during, and after activities. Dehydration is still a risk, even in cold weather. Alcohol increases the risk of dehydration, decreases your ability to perform sport specific tasks (even though you might THINK you are skiing better), and actually makes you more prone to hypothermia as it shunts blood away from your core and out to the skin, where you suffer heat loss even faster, although you FEEL warm due to the flushing effects of the alcohol. Overall, alcohol and cold weather add up to serious risk of injury.
