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Fitness

Fight the Freeze: Prevention and Treatment of Frostbite

Winter athletes run the risk of literally freezing themselves. Learn how to stay warm even in the coldest temperatures and stave off frostbite.

val worthington, valerie worthington, bjj, mma, brazilian jiu jitsu, grappling

Written by Valerie Worthington Last updated on November 17, 2011

‘Tis the season to be jolly—and cold. Winter sports aficionados—skiers/snowboarders, ice climbers, skaters, dog sledders, even professional snow angel makers1—thrive in the cold, but they also run the risk of exposure-related maladies. One of the most common of these is frostbite, when the body’s tissues literally freeze, due to ice crystals forming in the cells of the skin and/or underlying tissues. Minor cases can affect the skin while more serious cases can cause nerve damage, infection, and complications with muscles and bones2.

Caused by prolonged exposure of the skin and body parts to temperatures lower than that at which tissues freeze, frostbite is characterized by numbness, a waxy or hard feel to the skin, skin discoloration (whitish or grayish yellow), and a tingling or burning sensation3. Frostbite can occur in temperatures above freezing, particularly if the affected area is wet4.

In situations of extreme cold, “your body works to stay alive first, and to stay functioning second.”5 Blood is prioritized to the vital organs, leaving the extremities—fingers, toes, nose, ears, chin—vulnerable to the cold. There are different levels of frostbite. According to the Mayo Clinic6, these levels include frostnip, superficial frostbite, and severe frostbite, while WebMD7 refers to superficial frostbite and deep frostbite. Severe or deep frostbite may manifest with blackening and blistering of the affected areas, can result in tissue death, and may require amputation.

Treatment for frostbite should be done under the supervision of a medical professional, if possible. It involves gently re-warming the affected area with warm—not hot—water. Rubbing the skin or using direct heat such as a heating pad is not recommended. It is also important to administer fluids to the affected individual, as dehydration may have occurred. The re-warming process can be painful, depending on the severity of the case, so pain medication may also be indicated.

If you like to spend time outdoors in the winter, or if you must spend time in the cold to shovel the driveway, walk the dog, or defrost the car, be sure to reduce your likelihood of frostbite. To do so,

  • Stay hydrated.
  • Dress in layers, including multiple pairs of socks and an inner layer on the torso that wicks moisture.
  • Cover body parts most susceptible to the cold.
  • Keep moving.

By following these tips, we can all enjoy our own personal winter wonderlands and still stay healthy!

val worthington, valerie worthington, bjj, mma, brazilian jiu jitsu, grappling

About Valerie Worthington

Valerie Worthington has been moving her body since before she was born, for many reasons and with many outcomes. She really started to pay attention to how, when, and why her body moves when she began training in Brazilian jiu jitsu in 1998. From then on, she became hugely invested in educating herself about how to optimize her body movement for BJJ and how to support it in doing so. She has observed that these endeavors require her to invest herself not only physically, but also mentally, emotionally, and psychologically, fueling a particular interest in the influence on her life of these dimensions of athletic activity.

Valerie has developed as a BJJ practitioner via her own training and competition preparation, teaching and coaching other practitioners, and writing about her life as a jiu jitsu devotee through the lens of her education, personal experiences, and professional background. She holds a bachelor’s degree in English literature from Dartmouth College in Hanover, New Hampshire, and a doctorate in educational psychology from Michigan State University. She is a first-degree black belt in BJJ, as well as co-founder and proprietor of Groundswell Grappling Concepts. She trains at Princeton Brazilian Jiu Jitsu in Princeton, New Jersey.

Most recently, Valerie is the author of How to Love a Grappler: A Guide for People Who Love People Who Love Brazilian Jiu-Jitsu.

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