As temperatures fall, many uncover themselves bracing against more than just the cold. Aches and pains in joints and muscles tend to develop into more pronounced during the winter months, impacting everything from daily routines to athletic performance. While the relationship between cold weather and increased discomfort isn’t fully understood, experts say a combination of physiological responses and behavioral changes contribute to the phenomenon.
One key factor is the body’s natural response to cold: vasoconstriction. “When it’s cold outside, our body uses thermoregulation to conserve heat in the most important areas, the vital organs,” explains Dr. Jordan Metzl, a sports medicine physician at the Hospital for Special Surgery in New York City. This process narrows blood vessels, directing blood flow to the core and potentially reducing circulation to extremities and joints. Simultaneously, involuntary shivering, the body’s attempt to generate warmth, causes muscles to tense, contributing to pain.
Beyond these immediate physiological effects, cold temperatures can alter the physical properties of muscles and joints. Certified personal trainer and functional strength coach Chris Travis notes that muscles contract and relax less efficiently when cold, impacting speed, explosive power, and reaction time until adequately warmed up. Synovial fluid, the lubricant within joints, can thicken in colder temperatures, leading to feelings of stiffness. Research, as noted by Travis, indicates this thickening can reduce the fluid’s shock-absorbing capacity.
The Arthritis Foundation has long recognized increased sensitivity to cold among individuals with conditions like osteoarthritis and rheumatoid arthritis, leading to greater pain and stiffness, according to HealthShots. However, even those without pre-existing conditions can experience increased discomfort. A significant, often overlooked, contributor is reduced physical activity. “This is honestly one of the most overlooked factors and often the biggest driver,” says Travis. Less movement leads to muscles adapting to shorter positions and joints receiving less regular lubrication and loading, exacerbating stiffness and pain. A 2021 study highlighted that prolonged sitting can contribute to back stiffness.
The impact extends to athletic performance. A review published in The Journal of Physical Fitness and Sports Medicine found that decreased temperatures can limit a muscle’s ability to produce force and power, and may even affect dexterity. Muscles function optimally between 80 and 82 degrees Fahrenheit. temperatures outside this range can reduce endurance and force production. The American College of Sports Medicine, in a 2021 statement on cold-weather exercise, found that a drop in muscle temperature of just 0.6 degrees Fahrenheit can result in a four to six percent decrease in V̇O2 max, exercise time, and power/sprint ability.
Experts recommend a proactive approach to mitigate these effects. Regular physical activity is crucial, even during the winter months, to maintain muscle and joint health. Warming up thoroughly before exercise is particularly important in cold weather, incorporating five to ten minutes of movement progressing from larger, controlled motions to higher-intensity exercises. “It’s important to keep the muscles and joints moving all year long, but particularly in the winter when there is less movement outside of sport participation,” says Metzl.
Beyond physical preparation, mindset plays a role. “The truth is that it’s as much about mindset as physiology,” Metzl adds. “You have to push yourself to receive out there and move. It can be quite awesome and fun. I recommend finding a sport or activity that you like, getting proper gear, and making yourself go!” Appropriate cold-weather gear, particularly for extremities like hands and feet, is also essential.
Travis emphasizes a strategic approach to winter training. “The goal isn’t to push through winter,” he says. “It’s to train smarter within it.” Ramping up activity levels gradually upon returning to movement is advised to minimize intense muscle soreness.