Key Stretching Exercises for Winter Muscle Tension

November 19, 2024

Regular stretching techniques combat and prevent stiff muscles caused by cold temperatures.

Understanding why stretching exercises are essential can help you maintain flexibility and comfort during winter.
If you’ve noticed your muscles feeling particularly tight and achy during cold weather, you’re not alone – scientific evidence supports this phenomenon. Muscle aches from cold weather are common, but the good news is that a consistent stretching routine can ease discomfort and protect your muscles during winter months. The importance of stretching becomes even more evident as temperatures drop.

Understanding What Cold Does to Muscles

Your body maintains optimal functioning at approximately 98.6° F, but when temperatures plummet, your body temperature faces challenges. To maintain warmth, blood flow redirects toward your vital organs. “This results in reduced blood circulation – and consequently less oxygen – to the muscles in your extremities compared to warmer conditions. Oxygen-deprived muscles become more rigid, perform less effectively, and tire more quickly,” explains Dr. Sarah Eby, who specializes in sports medicine at Harvard-affiliated Massachusetts General Hospital.

Cold muscles additionally affect nerve function (which plays a crucial role in muscle performance) and further compromise muscular blood flow efficiency. These physiological changes elevate the risk of muscle and tendon injuries, mainly if winter inactivity has weakened and constricted your muscles. Understanding why muscles contract when cold can help you take appropriate measures to prevent stiffness and potential injury.

Understanding Different Stretching Methods

Dr. Eby advocates for two distinct stretching approaches to combat winter’s effects on muscles. Dynamic stretching helps prepare muscles for activity through fluid, repeated movements, such as vigorous walking or leg swings. This movement pattern delivers blood, warmth, and oxygen to muscles, enhancing efficiency and reducing injury risk. During winter, these exercises are ideally performed indoors.

While most seasons require brief dynamic stretching targeting specific muscle groups before activity (like leg stretches before walking), winter demands more. “Cold weather causes widespread muscle tension, necessitating a full-body dynamic warm-up. Include lunges, squats, knee-to-chest movements, arm circles, and trunk rotations. Spend about 10 to 15 minutes warming up thoroughly,” Dr. Eby advises. This approach to dynamic flexibility is crucial for injury prevention and optimal muscle preparation.

Static stretches, designed to maintain muscle length and flexibility, should only be performed with warmed muscles (typically post-exercise). These stretches involve holding specific positions for 20-30 seconds without bouncing (which risks muscle fibre damage). The best time to stretch muscles statically is after cardiovascular activity when your muscles are warm and pliable. Examples of static stretches include:
Stretching chest and shoulders by interlocking fingers behind your back, extending arms, and lifting upward toward the ceiling.

Elongating hamstrings and quadriceps by sitting floor-bound, legs extended, reaching toward your feet.
Stretching calves through a deep lunge position while maintaining heel contact with the ground.
Static stretching exercises provide multiple benefits, including muscle lengthening, reduced stiffness, enhanced range of motion, and improved posture, balance, and joint mobility. Dr. Eby emphasizes the importance of incorporating these stretches into your daily routine, both as a preventive measure and for addressing existing pain and stiffness. For comprehensive stretching guidance, refer to the Harvard Special Health Report Stretching.

Move of the month: Calf stretch

Begin upright while holding onto a chair’s back for support. Step your right leg backward and press the heel firmly into the floor. Next, bend your left knee slightly while maintaining the position. You should feel a distinct stretch through your right calf muscle. Maintain this position for 20 to 30 seconds before returning to your starting stance. Perform multiple repetitions, then switch sides by stepping your left leg back and bending your right knee. This stretch is particularly beneficial for loosening stiff muscles in the legs.

What else you can do?

While a consistent stretching routine may effectively combat winter muscle stiffness, implementing these additional strategies can enhance your results and help you be less stiff:
Stay hydrated. Proper hydration prevents lactic acid accumulation in muscles, reducing the likelihood of cramping and muscle fatigue.
Dress appropriately. Dr. Eby advises, “Layer your clothing with a hat, neck gaiter, and vest or coat to maintain efficient blood circulation to your extremities.” This helps muscles keep you warm and functioning properly.

Maintain vitamin D3 levels. Since vitamin D deficiency can lead to muscle soreness and achiness, incorporate 1,000 to 2,000 IU of vitamin D3 daily.
Choose nutritious foods. Avoid highly processed items like cookies, chips, and pre-made frozen meals, as these can trigger body-wide inflammation and muscle discomfort.

How to warm up your legs when cold?

To warm up cold muscles effectively, especially in your legs, start with light cardiovascular activity like marching in place or gentle jogging. Follow this with dynamic exercises such as leg swings, lunges, and knee lifts. This process of dynamic stretching helps prepare for activity by increasing blood flow and muscle temperature, reducing the risk of injury.

If pain doesn’t go away

Persistent muscle pain might indicate an injury, such as a muscle strain. Dr. Eby notes a key distinction: “While sore muscles typically improve with movement and exercise, strained muscles worsen with continued activity.” She suggests applying ice packs and topical pain relievers for suspected muscle strains. If symptoms persist, consult your healthcare provider.

Remember, stretching cold muscles without a proper warm-up can lead to injury, so always start with light movement to increase blood flow before engaging in more intense stretches. By understanding how to loosen stiff muscles and incorporating these strategies into your winter routine, you can maintain flexibility, reduce discomfort, and enjoy the colder months with greater ease.

Source:
Heidi Godman (November 1, 2024). Essential stretches to fight stiff winter muscles. https://www.health.harvard.edu/exercise-and-fitness/essential-stretches-to-fight-stiff-winter-muscles. Accessed November 19, 2024