It’s something that far too many people who exercise in cold weather experience: You head outside on a freezing day, ready to move your body despite the temps, but before you know it, you have a bad muscle cramp. What is it about cold weather that makes you susceptible to cramping?
There are actually a few scientific reasons behind this—and as such, there are some smart precautions you can take to prevent them. No need to skip the outdoor workouts in January and February if you don’t want to!
So, what causes these muscle cramps in the cold?
They can be attributed to a combination of several factors:
Pressure: Cold temperatures mean lower barometric pressure. Especially on days when the temperature has dropped suddenly, such as when a cold front blows through, it’s not unusual for this low pressure to expand your muscle and joint tissues, causing feelings of tightness and minor pain.
Blood flow: When you’re cold, your blood vessels constrict, affecting your circulation. When your blood doesn’t flow as easily to all the muscles in your body, they can start to experience fatigue more quickly and cramp up.
Mental Stress: Many people tend to experience depression and anxiety during winter months, when there’s less daylight and you’re more likely to spend time inside. Although depression and anxiety don’t directly cause physical pain, it’s not unusual to carry that stress in your muscles—hence why you might get headaches, neckaches, and backaches when you’re anxious. When you exert those already stressed muscles, they can easily cramp up.
Dehydration: Finally, don’t overlook the possibility that you might be dehydrated. You’re not sweating as often in winter as you do in summer, which explains why you aren’t pushing the fluids in quite the same way. But hydration is just as important during the winter months, so if you’ve been neglecting your H2O intake because you’re not drenched in sweat, go ahead and have a few sips (or a whole cup). Good fluid balance is important for preventing muscle cramps.
So, what are you to do if you want to keep up your outdoor exercise routine without suffering cramps? Besides checking the weather forecast to see when (or if!) there are days when the temperature and pressure are better than normal, there are several precautions you can take:
- Dress appropriately in insulated material that will keep you (and your muscles) warm. Specially designed compression gear, such as sleeves or socks, can improve blood flow to parts of your body, helping you move more easily.
- Start off with a warmup that includes light cardiovascular activity and dynamic stretches. This will get your muscles limber and ready for more intense activity while making you aware of any parts of your body that may be feeling tight.
- Drink plenty of water before, during, and after exercise. Staying hydrated will increase your blood volume and improve your circulation, so oxygen easily makes its way to every part of your body.
- Reduce muscle tension by using a foam roller or a massage gun after intense exercise, which will drive more oxygen-delivering blood to those massaged areas of your body and reduce the risk of cramps.
