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When Amanda Katz started running outdoors in the winter in her early 30s, she noticed something strange. Gloves<\/a> that other runners swore by just didn\u2019t seem to prevent her hands from freezing. A few of her fingers and toes would turn pale; when they warmed up again, they\u2019d throb and tingle. \u201cI would come home almost in tears,\u201d she tells SELF.<\/p>\n It wasn\u2019t until she visited a podiatrist for an unrelated issue that Katz,<\/a> now an NYC-based strength and running coach, found out why. Noting the white and bluish hues on her hands and feet, he told her she likely had a condition called Raynaud\u2019s syndrome.<\/p>\n In people with Raynaud\u2019s syndrome, sometimes called Raynaud\u2019s disease or Raynaud\u2019s phenomenon, exposure to cold temperatures, stress, or other triggers causes tiny blood vessels in the fingers and toes (or, sometimes, the nipples, nose, earlobes, or kneecaps) to spasm and constrict, blocking blood flow. The affected areas turn white and then blue and may stiffen as they\u2019re deprived of oxygen, Amanda Sammut, MD<\/a>, the chief of rheumatology at Harlem Hospital and an assistant clinical professor of medicine at Columbia University, who has Raynaud\u2019s herself, tells SELF.<\/p>\n Afterward, the affected areas are often red and painful: \u201cWhen the blood begins to flow back into my fingers, it feels like they\u2019re being smashed in a door,\u201d Sarah Wassner Flynn<\/a>, a runner and coach with Raynaud\u2019s in Rockville, Maryland, tells SELF.<\/p>\n It looks pretty scary (and can hurt like hell), but is it serious? Usually not: The vast majority of cases<\/a> are what\u2019s called primary Raynaud\u2019s which isn\u2019t linked to other illnesses. Experts aren\u2019t sure why it occurs, but it\u2019s more common in women than men, and family history may play a role.<\/p>\n In some cases, though, Raynaud\u2019s occurs secondarily to other health conditions, often autoimmune ones like scleroderma or lupus, Swosty Tuladhar, MD<\/a>, a rheumatologist at Summit Health, tells SELF. Often, it\u2019s the first symptom of these underlying issues, Dr. Sammut says. This type of Raynaud\u2019s is more likely to lead to serious complications like frostbite or gangrene. So if you notice these signs, it\u2019s a good idea to talk with your primary care physician or a rheumatologist, who can do tests that assess the severity of your Raynaud\u2019s and diagnose or rule out other conditions.<\/p>\n In total, Raynaud\u2019s affects about 5% of the population, and symptoms often strike first in your 30s or earlier, Bashar Kahaleh, MD<\/a>, chief of the division of rheumatology and immunology at The University of Toledo Medical Center, tells SELF. Regardless of which type you have, its effects can range from annoying to downright debilitating, especially for people who enjoy running, skiing, or other outdoor activities in the winter. Some athletes go to considerable lengths to cope: Runner and sports dietitian Holley Samuel, RD, CSSD<\/a>, even moved to a warmer climate for a while, in part, to ease symptoms.<\/p>\n<\/div>\n But if relocation isn\u2019t an option, we\u2019ve got you covered with 12 other ways to manage Raynaud\u2019s syndrome when you\u2019re exercising outside. It\u2019s a win-win: Not only do these tips help you keep doing the activities you love, but staying active actually can be good<\/em> for your Raynaud\u2019s\u2014it helps promote blood flow, which can reduce your symptoms, Dr. Sammut says. Here\u2019s how to do it without turning your fingers and toes into ice blocks.<\/p>\n Monitor the weather conditions so you know what you\u2019re stepping into when you get out there, Dr. Tuladhar says. If you have flexibility in your schedule, you might choose to move your workout to the warmest part of the day.<\/p>\n Pair that with tracking your symptoms and knowing the gear that\u2019s required, since everyone with Raynaud\u2019s has a different temperature tolerance, and factors like dampness can also make the symptoms worse. For example, Dr. Sammut knows she needs gloves when the temperature drops to 50 degrees; Katz has created an entire guide<\/a> to what to wear, based on the real-feel temperature (which accounts for factors like humidity, cloud cover, and wind).<\/p>\n You can also simply move inside if you don\u2019t want to deal with bundling up, Katz says. There\u2019s no shame in swapping an outdoor ride for a spin class or taking a trail run to the treadmill when conditions warrant. Another option: Run loops, or otherwise stay close enough to a heated space to drop back in for breaks throughout your workout, Dr. Sammut suggests.<\/p>\n Keeping your extremities toasty starts with your core. \u201cIf your whole body temperature gets colder, what happens is our body shuts off the circulation to the periphery,\u201d including your hands and feet, Dr. Sammut says. This can exaggerate the spasms in your blood vessels.<\/p>\n So layer up all over, including vests and jackets to protect your midsection and a hat to stop heat from escaping through your head. Consider putting it all on a few minutes before you head out to build up a little extra heat, Dr. Sammut says. Diana Zotos Florio<\/a>, a physical therapist and yoga instructor in New York City who has Raynaud\u2019s, even sits by a fire or heater for a bit before she hits the ski slopes.<\/p>\n Layers are key on your hands, too. Double (or even triple) up on gloves\u2014say, an inner layer made of wool and an outer layer that\u2019s puffy or windproof. Many people find lobster gloves<\/a> (which separate only the thumb), mittens, or even wool socks work better than gloves: \u201cYou need your fingers to huddle together,\u201d NYC-based runner and coach Melissa Dahl Devine<\/a> tells SELF. (Oiselle Super Puff Mittens<\/a> are a particular fave of runners with Raynaud\u2019s.)<\/p>\n In between the layers, tuck hand warmers\u2014the disposable kind, such as HotHands<\/a>, or reusable ones that are rechargeable, battery-powered, or made of gels that reactivate with the click<\/a> of a metal disc. Or you can also buy gloves<\/a> or mittens<\/a> with heating components built in.<\/p>\n Wassner Flynn starts her runs by opening and closing her fists (which are encased in gloves inside mittens) to keep blood flowing when she first encounters the cooler temps. Then, as she gets moving, she curls her fingers into a ball to trap heat.<\/p>\n<\/div>\n If you start to feel symptoms coming on mid-run, windmilling your arms to boost blood flow might ward them off, Dr. Tuladhar says. Or you can stuff them under your armpits for warmth.<\/p>\n If your Raynaud\u2019s also affects your toes, thick wool or other types of thermal socks can help protect them; double up if necessary. The same companies that made hand warmers also sell toe warmers<\/a> and heated insoles, and some skiers use heated socks<\/a> or ski boots<\/a>. Thick or insulated shoes and boots help too, if they\u2019re possible for your activity, Dr. Tuladhar says.<\/p>\n In addition to cold temperatures, stress can trigger a Raynaud\u2019s attack. Relaxation techniques like meditation and deep breathing can help, Dr. Kahaleh says. That\u2019s another reason to keep up your routine as best you can, since exercise is also a proven stress-buster, Dr. Sammut says.<\/p>\n While moving to a warmer climate did reduce Samuel\u2019s symptoms, what made an even bigger difference was ensuring she got enough fuel<\/a>\u2014and especially enough carbohydrates\u2014to provide energy for all the training she was doing. Fueling up keeps your immune system working properly, and carbs specifically both power your workouts and ensure you\u2019re absorbing enough iron<\/a>, which is important for good blood health, she says.<\/p>\n While staying hydrated is important even in cold weather, try not to drink icy beverages before or during your outdoor workout (say, that bottle of water you left in your car). \u201cThat just cools your core, and that can trigger Raynaud\u2019s,\u201d Dr. Tuladhar says. Instead, keep your water at room temperature or even warmer. In addition, limit caffeine and alcohol, both of which may constrict blood vessels and worsen Raynaud\u2019s, Dr. Kahaleh says.<\/p>\n Even if you\u2019ve kept the blood flowing throughout your run or other activity, you may be prone to a Raynaud\u2019s attack immediately afterward. To prevent this, cool down gradually, Dr. Tuladhar recommends. For instance, instead of suddenly stopping your run, do some brisk walking before kicking off your sneakers.<\/p>\n Then, when you get back inside, hop in a warm shower as soon as possible, keeping a robe nearby to prevent a temperature drop when you get out, Dr. Tuladhar says. If you can\u2019t clean up right away\u2014or if a hot shower after a cold workout makes you dizzy\u2014at least change out of your sweaty clothes into warm dry ones. Keep your hand warmers on for a bit or run your hands under warm water for a few minutes, she suggests.<\/p>\n Power tools like chainsaws and power drills can also trigger Raynaud\u2019s, possibly due to the effects of vibration on blood vessels\u2014so massage guns could<\/em> have a similar effect. To minimize risk, avoid them during a Raynaud\u2019s attack or soon after coming in from the cold. Keep your hands warm and dry when you use them, and don\u2019t hold them too tightly. \u201cOr, if you have the privilege, have someone else do the massage for you,\u201d Dr. Tuladhar recommends.<\/p>\n If Raynaud\u2019s is making your life miserable despite all your efforts, ask your doctor about medication. Calcium channel blockers, typically used to lower blood pressure, relax the blood vessels in your hands and feet. If those don\u2019t work for you or have troublesome side effects\u2014in some people, they cause dizziness and uncomfortable swelling\u2014vasodilators like sildenafil (yep, that\u2019s Viagra) work similarly, Dr. Tuladhar says.<\/p>\n These drugs aren\u2019t quick fixes; you have to take them regularly, versus popping a pill before you head outside. But you can take them seasonally, coming off in the spring and summer and getting back on them when temps start to drop again, she notes.<\/p>\n Related:<\/strong><\/p>\nWhat is Raynaud\u2019s syndrome, and who gets it?<\/h2>\n
\n1. Keep an eye on the forecast\u2014and your patterns.<\/h2>\n
2. Stay warm all over.<\/h2>\n
3. Master the art of glove layering.<\/h2>\n
\nBrooks Shield Lobster Glove 2.0<\/h3>\n<\/p>\n<\/div>\n
4. Then add some extra heat.<\/h2>\n
\n\nHotHands Hand Warmers<\/h3>\n<\/p>\n<\/div>\n
\nWeston Heated Glove Liners<\/h3>\n<\/p>\n<\/div>\n
\nActionHeat 5V Battery Heated Mittens<\/h3>\n<\/p>\n<\/div>\n<\/div>\n
5. Keep your hands moving too.<\/h2>\n
\n6. Don\u2019t forget about your feet.<\/h2>\n
\n\nHotHands Toe Warmers<\/h3>\n<\/p>\n<\/div>\n
\nWeston Rechargeable Heated Socks<\/h3>\n<\/p>\n<\/div>\n<\/div>\n
7. Take a few deep breaths.<\/h2>\n
8. Fuel appropriately.<\/h2>\n
9. Sip smarter.<\/h2>\n
10. Give your body time to thaw.<\/h2>\n
11. Maybe hold off on this post-workout tool.<\/h2>\n
12. Still suffering? Consider meds.<\/h2>\n