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Many people experience muscle pain during cold weather. While research has not established a direct causal link between cold weather and muscle injuries, there are several theories that attempt to explain this phenomenon. For instance, cold weather may affect muscle power, dexterity, or fatigue, increasing the risk of muscle injuries during physical activity. Additionally, cold temperatures can cause muscles to contract and lose heat, resulting in tightness throughout the body and a higher likelihood of nerve compressions, leading to aches and pain.
| Characteristics | Values |
|---|---|
| Muscle pain cause | Tense muscles, injuries, chronic conditions, or pain tolerance |
| Muscle injury | No direct causal link, but cold weather may affect muscle power, dexterity, or fatigue, increasing injury risk |
| Behaviour changes | Less physical activity during cold weather, leading to muscle stiffness or weakness, and potential pain |
| Blood flow | Body reroutes blood flow to vital organs, depriving joints and muscles of warmth, leading to aches and pain |
| Muscle contraction | Muscles contract and lose heat during winter, causing tightness, lower range of motion, and higher risk of nerve compression |
| Barometric pressure | Lower barometric pressure in cold weather can increase swelling and joint pain |
| Joint elasticity | Cold weather reduces joint elasticity, causing stiffness and soreness |
| Posture | Cold weather can cause hunched posture, leading to muscle tension and pain |
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What You'll Learn
Tense muscles and injuries
Cold weather can also cause muscles to tighten and lose heat, resulting in body tightness, a lower range of motion, and a higher risk of nerve compression, all of which can lead to aches and pain. Lower temperatures can also cause muscles to contract, leading to a loss of heat and further muscle pain.
In addition, cold weather may affect muscle power, dexterity, and fatigue, increasing the risk of muscle injuries during physical activity. Cold temperatures have been found to decrease muscle power and contraction velocity, increase tendon stiffness, and decrease nerve conductivity, all of which can lead to pain.
It is recommended that people try to stay warm and take extra precautions when exercising outdoors in cold weather to prevent muscle pain and injuries.
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Lower barometric pressure
Cold temperatures can also stiffen muscles, tendons, and joints that support the spine, exacerbating chronic back pain. Furthermore, lower barometric pressure can affect pain sensitivity. While high barometric pressure increases pain sensitivity, lower barometric pressure reduces it. However, this does not indicate a direct causal relationship. Instead, it influences how the body and mind react to pain.
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Less physical activity
While research has not established a direct causal link between cold weather and muscle injuries, a 2021 review theorizes that there may be a connection. Cold weather may affect muscle power, dexterity, or fatigue, increasing the risk of muscle injuries during physical activity.
One reason for muscle pain in the winter could be that people are generally less physically active during the colder months. A lack of physical activity can lead to muscle stiffness or weakness, which could result in pain.
Dr. Linda Scholl, a physical therapist, notes that people tend to be a little more inactive in the winter, and this can lead to more body stiffness and soreness. She recommends that people try to strengthen stiff joints through exercise, as this can help to reduce joint pain. The muscles will take on more work, reducing the pressure on joints.
Sedentary behaviour in cold weather can also cause people to tense their bodies, especially when sitting at a computer. This can lead to tight upper trapezius muscles at the base of the neck and the top of the shoulders. Dr. Scholl recommends lengthening your body, bringing your shoulders down, lengthening your back, pulling in your belly muscles, and squeezing your shoulder blades together to maintain better posture.
Additionally, cold weather causes the body to reroute blood flow towards vital organs such as the heart, lungs, and kidneys. This deprives the joints and muscles of warmth, leading to aches and pain.
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Blood flow rerouted to vital organs
While there is no established direct link between cold weather and muscle injuries, there are several theories that explain the increased muscle pain experienced during the colder months. One of the main reasons for this could be that, during winter, the body naturally reroutes some of the blood flow towards vital organs such as the heart, lungs, and kidneys to ensure their continued functioning. This redirection of blood flow deprives the joints and muscles of warmth, causing them to contract and lose heat, which can lead to tightness and aches throughout the body.
The lower air temperature in winter leads to lower barometric air pressure, causing the soft tissues around the joints to expand and resulting in restricted movement and pain. This change in barometric pressure can also increase swelling in the joints, which may be felt more acutely due to the limited space in these areas.
The cold weather may also affect muscle power, dexterity, and fatigue, increasing the risk of muscle injuries during physical activity. Additionally, the cold can cause people to be less physically active, leading to muscle stiffness and weakness, which could also result in pain.
To prevent muscle pain in cold weather, it is important to stay warm and consider taking extra precautions when exercising outdoors. Maintaining a healthy weight and staying hydrated can also help reduce inflammation and pressure on the body.
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Cold weather safety for older adults
Cold weather can cause muscle pain and older adults are more vulnerable to the cold. Therefore, it is important to take precautions to stay safe during the winter months.
Older adults are more likely to have certain chronic medical conditions that make it harder to stay warm. For example, diabetes can prevent blood from flowing normally to provide warmth, and thyroid problems can affect the body's ability to maintain a normal body temperature. Parkinson's disease and arthritis can also make it challenging to put on more clothes, use a blanket, or get out of the cold. Additionally, changes that come with aging can make it harder for older adults to be aware of their bodies becoming too cold, which can quickly turn into a dangerous health issue.
- Stay indoors when the weather is bad, and if you need to go out, try not to stay outside for very long.
- Set your indoor temperature to at least 68°F (20°C). Even mildly cool homes with temperatures from 60 to 65°F can lead to hypothermia in older adults.
- Place a rolled towel in front of doors to keep out drafts, and use draft stoppers or caulk to prevent cold air from seeping in through windows.
- Dress warmly in layers of loose-fitting, lightweight clothing, even when staying inside. Cover all parts of your body, including your head, hands, and feet.
- Eat hot meals and snacks throughout the day, and drink warm liquids like tea or hot cocoa to stay warm.
- If you have arthritis, try to strengthen your joints by doing exercises like yoga or swimming, which can build muscle tone. Stretching or strength training can also help bones and joints work better together.
- Keep walkways clear of snow and ice with an ice melt product or sand, and use railings to avoid slipping on icy stairs and walkways. Avoid shoveling snow yourself if possible, as it can put a strain on your heart.
- If you drive during winter, "winterize" your car by having the antifreeze, tires, and windshield wipers checked and changed if necessary. Avoid driving on icy roads, and be extra careful on overpasses and bridges.
- Keep a support network that can help you clear ice and snow from your property, and regularly check in on you.
- Be aware of the warning signs of hypothermia and frostbite, and seek medical help if you experience any symptoms.
By taking these precautions, older adults can stay safe and reduce the risks associated with cold weather.
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Frequently asked questions
Cold weather can cause muscles to tighten, leading to muscle aches and pain. Lower temperatures can also decrease muscle power and contraction velocity, increasing the risk of muscle injuries.
During winter, the body naturally reroutes some blood flow towards vital organs, depriving the joints and muscles of warmth. Muscles contract and lose more heat, resulting in tightness and a higher likelihood of nerve compressions, leading to pain.
To prevent muscle pain in cold weather, try to stay warm wherever possible. Taking part in daily exercise can also help to reduce the risk of soreness.
