Cold weather exercise can be invigorating, but prolonged exposure to extremely low temperatures can be dangerous. The best defense is common sense, the Mayo Clinic suggests, and that means wearing warm, layered clothing and knowing when to head inside. Frostbite tends to strike at exposed areas such as the face and at the fingers and toes, even if they are covered.
Warning
When you're outside and the temperature has dropped considerably, your whole body may feel frostbitten. But some key warning signs can tell you that you're experiencing more than just cold weather. If your skin changes color from blue to white or if you feel numbness in your fingers and toes, you may have frostbite and should seek medical attention immediately. A patch of hard, cold skin may also signal frostbite.
Considerations
Exercising outdoors in the cold, whether you're walking briskly, jogging or skiing, can sometimes mask signs of frostbite because you may feel warmer owing to the activity. But even if your heart is pumping and you don't feel especially cold, exposed areas of your body, fingers and toes may be starting to get a little too cold. Be aware of the signs of frostbite, such as numbness or stinging sensation in a particular part of the body.
Prevention/Solution
Taking precautions before you head out for a day of skiing or other cold-weather activity is your best defense against frostbite. Proper preparation means dressing appropriately and also having special gear to prevent problems, such as battery-powered heated ski boots, suggests California podiatrist Dr. Gary S. McCarter. Gloves or mittens are vital because your fingers are especially vulnerable. Experts with the University of Illinois at Urbana-Champaign also recommend thin inner socks and thick outer socks as well as insulated boots, wind-proof pants and a jacket.
Treatment
While your first instinct in treating an area that appears to be frostbitten may be to rub the skin to make it warmer, the Mayo Clinic advises against it. Rubbing the skin may damage it. Instead, start by moving into a warm place and slowly warming up the affected area. If the numbness or stinging do not subside, seek emergency care. If you are skiing, ski patrols should have first aid to start treating your frostbite.
Alternatives
One sure way to avoid frostbite during exercise is to work out indoors. Consider winter a time to mix up your exercise routine. If you always jog or bike for a cardiovascular workout, try racquetball or basketball to stay in shape when the temperature drops. Because the days get dark earlier in the winter, after-work jogs on the treadmill may be safer than your neighborhood jogging trail anyway.
