Keep Aches & Pains at Bay This Winter

Whether you’re shoveling the driveway, walking the dog on an icy sidewalk, or taking your first run down the slopes, winter conditions often bring the risk of accidents and injuries. Extra precautions need to be taken to avoid aches and pains and other more serious health conditions that can occur when the temperature drops and physical activity increases.

Muscles that have been warmed up with proper stretching and light exercise will work more efficiently and will be less likely to sustain an injury during strenuous outdoor activity, according to Manhattan-based family practitioner, Albert Levy, M.D. “You can increase your natural flexibility through a regular program of stretching,” says Dr. Levy. “A good warm-up is necessary before any outdoor activity as it will prepare the muscles, including the heart, for more strenuous physical challenges, such as skiing, snowboarding or shoveling snow.”

In sedentary people, particularly those older than 60 years of age, activities such as snow shoveling can result in a rapid increase in heart rate and blood pressure, as well as muscle strains and aches. “As you get older, you tend to be less active and not get as much exercise, so activities like snow shoveling could cause potential problems,” says Dr. Levy. “You should start out shoveling slowly to avoid placing a sudden demand on your heart, as well as to avoid injuring muscles that are not used to this activity. You should take frequents breaks and stop immediately if you experience any difficulties. Always remember to protect your back muscles by engaging in proper bending and lifting techniques and avoiding any twisting movements.”

Even with the best of precautions, muscle soreness from overexertion or bruising from falls and blows can occur. Dr. Levy recommends treating these injuries by taking a hot bath, stretching gently and applying Arnicare Gel to naturally relieve muscle aches, stiffness and bruising. “For pain and swelling due to minor injuries, I always recommend a product like Arnicare Gel because it does not contain methyl salicylate or camphor, which can be toxic if applied in large doses,” he says, adding that the gel also helps lessen discoloration from bruises, which is especially helpful after a slip on icy walkways and streets.

Prior to any strenuous outdoor activity, Dr. Levy advises staying away from stimulants, such as caffeine or nicotine, which increase heart rate and cause blood vessels to constrict. He also recommends avoiding eating heavy meals or drinking alcohol and drinking plenty of fluids to stay hydrated. However, he adds, engaging in regular exercise year-round and taking a multivitamin or mineral supplement daily will help the body better handle the demands of winter activity. He also recommends that individuals who are inactive or who have a history of heart trouble or other risk factors talk to their physicians prior to engaging in vigorous wintertime activity.

About Dr. Levy: A respected and recognized figure in the field of international family medicine, Albert Levy, M.D. is in private practice at Manhattan Family Practice, and holds academic appointments at the Mount Sinai School of Medicine, Beth Israel Medical Center, New York Medical College and Albert Einstein College of Medicine. Dr. Levy has appeared on The Today Show, ABC and CNBC News, Brazilian TV and Swiss radio. He is featured regularly in Who’s Who in America and Who’s Who in the World, as well as lists of top family doctors in Town & Country and New York Magazine. Most recently, Dr. Levy appeared on The Dr. Oz Show to talk about the benefits of pain-relieving Arnica montana.