RUNNING IN A WINTER WONDERLAND TIPS FOR RUNNING AND JOGGING IN COLD WEATHER
Maybe you love the majesty of a winter’s morning, or maybe you just hate the treadmill. Whatever your reason is for wanting to run or jog outside in the dead of winter, remember to take the proper precautions before stepping out. Runners face challenges during the winter that they don’t face any other time of year. If you want to experience the winter safely, there are a few things to keep in mind.
soles, then you’ll need to get a new pair with soles that will grip the ground better before stepping out on the ice. Regardless of how amazing your shoes are, remain vigilant about where you’re stepping.
WARM UP INSIDE FIRST.
DRESS DOWN A LAYER.
If you’re planning on braving the snow and frigid temperatures, try to spend 10–15 minutes warming up before you walk out your front door. Cold weather naturally tightens muscles and joints, so stretching your limbs in a heated environment is a good way to ensure maximum comfort and minimum risk of injury when you’re running in the cold.
Yes, it is cold outside, but your body will naturally warm up as you run, just like it would with any other physical activity. Think of what you would normally wear to stay comfortable in the cold, and then wear one less layer when you’re running. Of course, you should keep other weather elements in mind as well, such as wind, rain, and snow, when you’re picking out your running clothes. Finally, if a day is particularly cold, snowy, or windy, don’t force yourself outside for the sake of your health. Sometimes, a good bowl of soup and a roaring fire can be just as physically satisfying as a run outside.
WEAR SHOES WITH TRACTION.
If your favorite running path is covered with snow and ice, you should consider finding a different route. But, if you can’t resist going down your beaten path, then you need to make sure your shoes are up to the challenge. If your running shoes have worn
YOUR FIRST VISIT WHAT TO EXPECT AT M3
If you’ve never had physical therapy, or, if it’s been a while since you’ve needed treatment, you might be wondering what to expect. We’ve found that people have a lot of questions about what happens after they first step through the doors of our clinic, so we thought we’d lay it out for you! We’ve strived to make this first experience as welcoming and personalized as possible, so you can get the help you need fast. When you arrive for your first appointment, we ask that you have all your relevant paperwork filled out. You can find and download this on our website, M3PT.com. You can also show up early and get a copy of these forms from our front desk — just be sure to give yourself plenty of time to answer all the questions! Also, if you were referred WHAT YOU’LL NEED
by a medical professional, be prepared to provide us with their name. However, not all appointments require a referral. Last, but not least, we’ll need to make a copy of your insurance card so have it on hand!
• How this is impacting your daily
activities or your functional limitations
• Your goals with physical therapy
• Medications, tests, and procedures related to your health
MEETING WITH THE THERAPIST
GETTING PHYSICAL
When you meet with one of our expert therapists, they’ll conduct a comprehensive evaluation of your health to identify the best treatment for you. They’ll ask you about the following:
Depending on your answers above, your therapist will conduct one or more tests to identify the source of your problem(s), as well as to screen for deeper issues you may not be aware of. This can include testing the strength of your muscles, reflexes, balance, and range of motion. From there, they will work with you to plan out your treatment, including further visits and at-home exercises. This way you get care that fits your needs!
• Your medical history
• Your current problems/complaints
• Pain intensity, and what aggravates and eases the problem
2 | WWW.M3PT.COM
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