Self Magazine recently published an article titled: How to Exercise Outside With Raynaud’s Syndrome Without Freezing Your Fingers Off with some good outdoor exercising tips for us Frosties.
Some of the tips are common sense, others we’ve seen before, but it’s a good reference list for those who want to enjoy the outdoors without the painfully cold fingers and toes associated with winter sports and activities.
The article also includes a short primer on Raynaud’s, the difference between primary vs. secondary forms of the condition, and the importance of consulting with a primary care doctor or rheumatologist to confirm or rule out the presence of more serious primary ailments that can be associated with Raynaud’s.
Self Magazine’s outdoor exercising tips include:
- Know Your Triggers and Check Them Against the Forecast – We each have different temperature thresholds that trigger attacks. Some of us can’t leave the house without gloves or boots when it’s lower than 70 degrees; others are comfortable until it hits 50 degrees. If you’re going to be outdoors for a long period of time, consider how your needs might go up or down pending the type of excursion planned. If it’s an aerobic run, your needs may be lighter than a long, leisurely walk or hike. But even if you’ll be working up a sweat, the time before and after your peak cardio moments may require different levels of protection. And temperatures aren’t the only factors to consider: Windy days feel colder, sunny days feel warmer, so look at the total picture and plan your outdoor gear needs accordingly.
- Keep Your Whole Body Warm, Especially Your Core – We tend to focus on gloves, mittens, boots and other apparel for protecting our extremities, and that’s certainly important for those with Raynaud’s. But it all starts with our core, as that’s the key to preventing Raynaud’s attacks: When the body – anywhere on the body – feels cold, the blood vessels in our extremities shut down in order to send blood to our core for protecting our vital organs. It’s an exaggerated version of the “fight or flight syndrome,” as our body thinks it’s in danger. Those of us with Raynaud’s just have a lower temperature threshold for this to occur than what non- sufferers experience, but it’s the same concept. So if your core is warm, you’re less likely to trigger an attack in your fingers or toes. Wear lots of layers to trap warmth with more insulation. Consider a heated vest under your jacket that you can turn up, down or off as needed. Wear hats to keep heat from escaping from your head. And make sure you’re warm before heading into the cold. A physical therapist in the article is quoted saying she sits by a fire or a heater before hitting the slopes.
- Pay Special Attention to Glove and Mitten Options – The article suggests layering your glove materials, but you don’t necessarily need to do it on your own. There are some really good gloves and mittens on the market that offer several warm layers of insulation on their own, like the Öjbro Wool Gloves and Mittens with four separate layers of material to keep your paws toasty. Mittens in general are warmer than gloves as there’s more body heat generated from fingers kept together. The article suggests a lobster claw alternative which is a mix between a glove and a mitten, as only the thumb is separated. Again, the weather situation, the amount of dexterity required, along with the heat you’ll be generating on your own from your outdoor activity will help dictate how much protection you’ll need and what trade-offs you might consider. Also factor in your need for wind and water resistance which may dictate the need for an additional layer of protection.
- Consider Adding External Heat Resources – Options range from disposable hand and toe warmers to heated gloves, mittens, socks and boots. Reviews of several heated product options are published in the Product Showcase section of our website. If you opt for heated glove liners, which offer a lot of dexterity compared to standard heated gloves, cover them with a wind and waterproof top layer for maximum protection. You’ll be able to strip off the top layer if the wind dies down or when you require use of your mobile devices without exposing your fingers to the elements. If you’re looking for external warmth without the fuss associated with charging batteries or environmental issues associated with disposable heat packs, consider a microwaveable glove or mitten like those from HXT. The downside is you’re limited on the heat duration time available. With battery-operated or disposable options, you can always carry along extra batteries or packs. Again, it will depend on your activities planned and how much time you’ll be out in the cold.
- Use Your Body and Breadth to Add Warmth – Windmill your arms or place your hands under your armpits to get the circulation flowing. Keep your hands moving by opening and closing the fingers into fists. All movement is good movement! Relaxation and meditative breathing techniques are known to potentially help alleviate or recover from Raynaud’s attacks. So if you find you’re stressing out from the cold during winter sports activities, stop a moment to calm down and take a few deep breaths of the clean air and embrace the beautiful nature that surrounds you!
- Watch What You Eat or Drink Before and During Outdoor Excursions – It’s good to stock up on carbohydrates to fuel the body for whatever activities you’ll be undertaking. And stay hydrated during your outing, just not with cold drinks! Room temperature water or a thermos of hot tea or soup could be just the thing to give you a warm boost. And remember to limit your caffeine as it tends to constrict the blood vessels.
- Cool Down Gradually – Any dramatic change in temperature, up or down, can trigger attacks. So if you’re done with your training run or multi-mile hike, take the time to cool down gradually. Maybe turn your heated vest or gloves back on for a few minutes as you head back to the car or shelter. Just don’t stop your aerobic activity cold turkey.
The article goes on to suggest that if you’re still challenged by the cold even after taking the above precautions, consider talking with your doctor about treatment options. Calcium channel blocker drugs are clinically proven to help alleviate attacks. For more information on treatment options here’s one of our articles on the subject: Treatment Options for Raynaud’s Phenomenon
The author also goes a bit off subject to mention a version of Raynaud’s called Vibration White Finger that is triggered by the use of vibrating tools and equipment. The article links the narrative back by suggesting you allow someone else to steer the massage gun on your tired limbs from your outing…
Here’s the full article: How to Exercise Outside With Raynaud’s Syndrome Without Freezing Your Fingers Off
For more outdoor exercising tips and ways to enjoy the outdoors with Raynaud’s, here are a couple of articles to explore:
