Cold weather and MSK issues

Image of an icy field with two long shadows

When the temperature drops, many of us feel it in our bones, or more accurately, in our muscles. That stiffness on the school run, the tight calves halfway through a frosty jog, even the ache after bringing the food shop into the chilly house. Science shows that cold weather really does affect how our muscles work.

The cold air makes blood vessels narrow, reducing the blood flow to our muscles. Less blood means reduced oxygen and nutrient levels, so muscles feel tighter and less flexible. Researchers have found that colder climates are linked to higher reports of muscle pain and stiffness, and athletes are more prone to strains when training in cold temperatures. Think of it like trying to play with the blue sticky stuff we used to use to put posters on our walls. Initially, when you take it out of the packet, it is more likely to snap than, if you have started to play with it and warm it up.

For the sporty people, cold weather is both invigorating and risky. Muscles that aren’t warmed up properly are more likely to strain, and icy air can make breathing feel harder. That’s why dynamic stretches (like lunges or leg swings) before you set off are essential.

Layering is your best friend: breathable base layers keep muscles warm without overheating, while gloves and hats protect areas where blood flow drops first. And, even though it is cold out, please don't forget to cool down afterwards.

Tips for us all:

• Stretching daily, even for five minutes, helps fight stiffness.

• Stay active indoors, yoga flows, bodyweight circuits, or dancing in the kitchen to some disco classics, all help keep muscles supple.

• Hydrate, cold air is dehydrating. Unfortunately, coffee doesn't count, so think herbal teas and water.

• Listen to your body; persistent pain isn’t “just winter aches.” Seek advice if it continues.

  
  

✨ Final Thought

Cold weather doesn’t have to stop your training. With a little science and a lot of self-care, we can keep muscles happy and strong all season long.