Q: I feel my muscles and joints become stiff and slow during exercise in cold weather. Does this increase my injury risk?
+
A: In cold conditions, your body works to stay warm by narrowing blood vessels in your extremities to direct more blood to your core. You might also shiver, a mechanism that helps generate heat through muscle contractions.
While these responses are vital for warmth, they can hinder your workout by affecting your movement and increasing injury risk. Cold weather can also stress your cardiovascular system.
However, experts suggest that taking proper precautions can reduce these risks and help prevent injuries. Here’s what you need to know.
HOW COLD AFFECTS YOUR MUSCLES
Exposure to cold redirects blood from your arms and legs to your core, keeping vital organs warm but causing muscles and joints to stiffen, making movement harder.
This can impact performance because stiff muscles can’t exert as much force or react quickly, says Dr. Adam Tenforde, a sports medicine specialist at Harvard Medical School.
Stiff tissues are more prone to strains and tears, and your range of motion might be restricted. For instance, jumping a puddle might strain your hamstring.
Cold can also affect your balance, as stiff muscles may lead to unstable ankles and knees, increasing the risk of slips, especially on icy surfaces, says Dr. Nnaemeka Echebiri, a physiatrist at the Hospital for Special Surgery in New York.
HOW COLD AFFECTS YOUR CARDIOVASCULAR SYSTEM
Constricted blood vessels in your extremities raise blood pressure, making your heart work harder to circulate blood.
This makes cold-weather workouts more challenging and can lead to quicker fatigue, explains Clare Eglin, a thermal physiologist and co-author of the American College of Sports Medicine’s guidelines on preventing cold-related injuries.
For those with heart or vascular conditions, consulting a doctor before engaging in cold-weather exercise is advised, as cold exposure can elevate heart attack and stroke risk.
HOW TO STAY SAFE AND COMFORTABLE
Simple steps can keep your muscles warm and reduce injury risk, experts suggest.
—Layer up
Proper clothing can keep muscles flexible and prevent cold. Use moisture-wicking base layers to avoid cooling sweat, says Dr. Echebiri, and avoid moisture-retaining cotton. Windproof and waterproof outer layers help retain heat.
A hat and gloves are crucial to prevent heat loss, and warm feet are important for balance, notes Dr. Eglin.
—Warm up
A dynamic warm-up is even more vital before cold-weather workouts, says Dr. Tenforde. Spend a few minutes indoors moving to improve circulation before heading out. Arm circles, high steps, and lunges can help.
If outside, keep moving with walking, jogging, or jumping jacks to stay warm.
Start your workout slowly, then gradually increase intensity. As exercise raises core temperature, blood flow returns to extremities, improving movement, says Dr. Eglin.
—Hydrate
Despite less thirst in the cold, sweating occurs, increasing dehydration risk, says Dr. Eglin. Cold can also increase urination, adding to dehydration.
Dehydration decreases blood volume, reducing muscle blood flow and stressing the heart. Drink fluids before, during, and after cold workouts, advises Dr. Echebiri, even if not thirsty.
—Know your route
Altered movement in the cold may hinder obstacle navigation. Choose familiar paths with few hazards and wear shoes with grip, suggests Dr. Echebiri.
Listen to your body, says Dr. Tenforde. If struggling in cold, consider ending the workout early or moving indoors.
The article originally appeared in The New York Times.
