As the temperature drops and we brace for the colder months, many of us notice a change in how our bodies feel. Achy joints, stiff muscles, and an overall sense of physical tightness often accompany the colder weather. But what exactly happens to our muscles when it gets cold, and how can we prevent or manage these effects?
- Muscle Tightness and Stiffness
One of the most common sensations during colder months is muscle tightness. Cold weather causes the blood vessels to constrict (they reduce in size or narrow), reducing blood flow to the muscles. This constriction or narrowing is a survival mechanism to preserve heat and keep our core body temperature stable, this may result in decreased flexibility and muscle stiffness.
Less blood to the muscles, means they become less oxygenated. They struggle to function correctly. This makes them more prone to a feeling of stiffness. You might feel this when you wake up on a cold morning and find it harder to move or stretch as you normally would.
- Increased Risk of Injury
Tight and stiff muscles are less flexible, which increases the risk of muscle strains or tears during physical activity. When your muscles are cold, they don’t move as smoothly or with the same power, making movements less fluid. As a result, if you suddenly engage in physical activity without warming up properly, your muscles can be vulnerable to injury. For example, going for a sprint during a game of touch rugby, not having stretched before hand and tearing your hamstring muscles.
The colder it is, the longer your body takes to loosen up, making it essential to prepare your muscles for exercise with dynamic stretching and light cardio before engaging in any strenuous activities.
- Joint and Muscle Pain
Cold weather can also exacerbate joint and muscle pain, especially for people who suffer from conditions like arthritis or fibromyalgia. Muscles around these joints may tighten in response to pain, causing even more stiffness and limited range of motion.
- Delayed Recovery
If you’ve been working out in the cold or engaging in outdoor activities, you might notice that your muscles take longer to recover after physical exertion. This is because colder temperatures slow down the body’s metabolic processes, including the removal of lactic acid from muscles after exercise. As a result, muscle soreness, known as delayed onset muscle soreness (DOMS), can last longer in the cold.
- Fatigue and Reduced Endurance
Colder temperatures can also sap your energy levels more quickly, leading to muscle fatigue. When your body works harder to stay warm, it burns through its energy stores faster. If your muscles are already working hard to stay warm or get warm, they may fatigue faster during physical activity, leading to a shorter endurance threshold. This may also be felt when running in cold temperatures, the chest seems to burn as it draws in cold air into the warm internal system.
- Shivering: The Body’s Natural Response
In extremely cold temperatures, the body begins to shiver to generate heat. Shivering is an involuntary muscle activity where your muscles raise your body temperature. While this process helps keep you warm, it also adds strain to your muscles, especially if you are already cold or fatigued.
If you’ve ever stood outside in the cold for an extended period, you might have noticed that your muscles feel sore after shivering for a while. Shivering is essentially a low-intensity workout for your muscles, and prolonged shivering can lead to muscle fatigue.
- Slower Nerve Signals
Cold temperatures slow down the movement of nerve signals from your brain to your muscles, which can lead to slower reaction times and decreased coordination. This can affect activities like running, weightlifting, or even daily tasks that require motor control. If communication from your brain to your muscles slows down, your body movements can become less precise, which may lead to muscle strain or injury. This may also bring on the feeling of stinging in the hands or feet, as it takes longer for these to warm up.
How to Protect Your Muscles in Cold Weather
While cold weather can certainly pose challenges for muscle function, there are several steps you can take to minimize these effects and keep your muscles healthy:
- Warm Up Thoroughly: Before any physical activity, in the cold, make sure to do a proper warm-up. Light aerobic exercises like jogging in place or jumping jacks can help increase blood flow to your muscles, making them more flexible and less prone to injury.
- Stay Hydrated: Even though you may not feel thirsty in cold weather, staying hydrated is key for muscle function. Dehydrated muscles are more prone to cramps and stiffness, so drink water regularly.
- Wear Layers: Insulating your body properly is crucial. Layers trap body heat so if your muscles remain warm, they can perform better and recover more quickly after activity.
- Stretch Regularly: Static stretching should be done after your workout to maintain muscle flexibility. Gentle stretching exercises will help reduce stiffness and increase your range of motion.
- Cool Down Gradually: After exercising in the cold, don’t stop abruptly. Gradually slow down to allow your heart rate and muscles to return to their resting state more smoothly. This will help prevent tightness and stiffness later.
- Massage and Foam Rolling: After a cold day or a winter workout, massage or use a foam roller to release tension in your muscles. This can help improve blood flow, reduce soreness, and promote faster recovery
Conclusion
Cold weather can have a significant impact on your muscles, from stiffness and tightness to an increased risk of injury. By understanding how the cold affects your body and taking the necessary precautions, you can maintain muscle health and continue to enjoy physical activity throughout the winter months. Warm up, stay hydrated, and keep your muscles moving to prevent cold weather from freezing up your fitness routine!
If you have any questions with regards to personal training, please do contact Mandy at Sports Massage Reigate. I will be happy to answer your questions.