Every year when the temperature starts to drop, we hear from more and more clients who are finding it tough to stay comfortable during their workouts. Whether it’s been a mild winter or not, anyone who runs, cycles or trains outdoors will tell you, it’s not exactly ideal conditions for your muscles and joints.
How cold weather affects your muscles
When the temperature dips, your muscles naturally lose heat and contract. This tightening reduces flexibility, limits your range of motion and places extra strain on your joints. On top of that, your nerves are more easily irritated, which means aches, stiffness and even pinching sensations can crop up more often.
Because your muscles are working harder just to work normally, they’re also at a higher risk of micro-damage. All of that adds up to more soreness, discomfort and an increased risk of injury if you push too hard without proper preparation.
Why you may feel sore for longer in winter
It’s completely normal to feel sore for a couple of days after a workout – especially if you’ve switched up your routine or ramped up the intensity. But if you’ve noticed that the same session leaves you feeling sorer in winter than in summer, your body might simply be telling you it needs more time to warm up before exercise.
The importance of warming up in the cold
A proper warm-up is your best defence against winter stiffness and injury. Start with light cardio like brisk walking, slow jogging or gentle cycling to increase your core temperature and get blood and oxygen flowing to your muscles. The amount of warm up you need depends on just how chilly it is out there:
Around 4°C (39°F): warm up for at least 10 minutes
For every 2°C (3.5°F): add an extra five minutes to your warm-up
The gradual build-up prepares your muscles, joints and cardiovascular system for what’s ahead and hugely reduces the risk of strains.
And don’t forget the cool-down
Just as important as your warm-up is a proper cool-down. Aim for the same length of time as your warm-up, focusing on slower movements and finishing with static stretches. This’ll help your muscles gradually return to their resting state, speed up your recovery and keep you as flexible as possible.
Support your muscles with regular care
If you want to go the extra mile in keeping injury away and recovering quicker, regular maintenance massages will be your secret weapon. Sports massage can:
Improve circulation and muscle recovery time
Enhance flexibility and joint mobility
Reduce the risk of overuse injuries
Relieve muscle tension and discomfort
Stay comfortable and keep moving this winter
Cold weather doesn’t have to sideline your training. With the right preparation, mindful recovery and professional support, you can keep moving safely and even – dare we say it – enjoy your workouts during the chilliest months.
If you’re feeling tight, sore or just in need of a little wintry TLC, get in touch with us to book a sports massage. We’ll help you loosen up, recovery faster and get back to training feeling toasty and ready.
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