Cold Weather Preparedness

This is a sponsored post from CSC sponsor Bluegrass Orthopaedics.


As the spring soccer season prepares to kick off this doesn’t mean that we are through with the cold weather. March and April can still bring bitter cold that can be exacerbated by wind and moisture.

Here are a few quick reminders to consider when braving the elements in late winter and early spring.

  1. Hydrate: Athletes can still be susceptible to the risks of dehydration in cold weather. Thirst is triggered in warmer weather; so when it is cold, athletes do not get the early physical reminder to drink more. The moisture lost through thick cloths and breathing will also continue to pull fluids out of the body so it is important to replenish. Experts very on the amount required but if an athlete in training averages about .75 ounces of water per pound, per day that will be sufficient. As an example, if a soccer player weights 100 lbs, that’s just over 9 cups of water a day (100 lbs x .75 = 75 ounces or 9.4 cups). Hydrating during an activity is important, but it is an ongoing process and you can’t wait till the time of the activity to start.
  2. Gear-up: Our bodies respond to cold weather by constricting the blood vessels in our extremities and holding more blood/fluids closer to our core. (which also can make an athlete urinate more…see #1). This allows vital organs to keep the appropriate temperature and work properly. Soccer players should have a good pair of gloves and a skullcap to retain more heat during cold weather. Just make sure the ball can be gripped with the gloves for throw-ins.
  3. Warm-up: Think of the body as a block of clay. The more you play with it the warmer it gets and the more pliable it becomes. A good general rule to a warm up is to start slow and work up to a sweat over 20 minutes. Sweat production indicates your body actually has to give off heat to cool down a bit. A full body warm-up is necessary, but close attention to large muscle groups in the quadriceps, hamstrings, and adductors (groin muscles) in key in soccer players to limit muscle strains. Focusing on some basic agility & balance drills are also key for the ankles, especially to limit tendon sprains that athletes can be more susceptible to while playing on some of the natural turf surfaces that are not in the best condition come early spring. A proper warm-up will decrease the chance of muscle injury and ensure the athlete can sustain a 15-20 game spring season.

Your friends at Bluegrass Orthopaedics wish all the coaches and players at Commonwealth Soccer Club a healthy and successful spring campaign. If you have any other questions, please do not hesitation to contact your orthopedic partners at Bluegrass.

Patrick Gerak


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