As a result of the cold weather, do you find that your muscles get stiff and painful? You are not imagining things; there is scientific evidence that supports the symptoms. Because stretching on a regular basis can help alleviate discomfort and protect your muscles, you should consider doing it.
-
0When the mercury drops, it threatens your body's core temperature, which functions best at about 98.6° F. To stay warm, your body will send more blood toward your core. "The muscles in your legs and arms get less blood flow — and less oxygen — than they would in warmer temperatures. With less oxygen, the muscles are stiffer, they don't work as well, and they fatigue easily," says Dr. Sarah Eby, a sports medicine physician with Harvard-affiliated Massachusetts General Hospital.
Cold weather also affects nerves (which contribute to muscle function) and makes blood flow to muscles even less efficient.
All of these changes increase the risk for muscle and tendon injuries, especially if you're less active in the winter and your muscles are weak and tight.
-
0
To protect against the negative effects of cold weather, Dr. Eby suggests two different types of stretches.
You may prepare your muscles ready for activity by performing dynamic stretches. Flowing motions that are repeated over and over again, such as moving quickly, are included in them. As a result of the activity, blood, heat, and oxygen are sent to the muscles, which enables them to function more effectively and reduces the likelihood that they may tear. The greatest time to complete them is while you are inside during the winter.
For the majority of the year, you just need a few minutes of dynamic stretching before engaging in an activity, and you may choose to concentrate on only the muscles that you will be utilizing (for example, the muscles in your legs before going for a walk). However, when the temperature drops, everything becomes more constrictive, and you need to perform a dynamic warm-up for your entire body. Holding each knee to your chest, performing lunges or squats, making circles with your arms, and twisting your trunk to the left and right are all recommended exercises. In the range of ten to fifteen minutes, Dr. Eby recommends that you relax.
When your muscles are already warmed up, such as after an exercise, you should only perform static stretches. These stretches help to maintain the length and flexibility of your muscles.
In order to perform a static stretch, you must maintain a specific position for twenty to thirty seconds without bouncing, as this actions might cause muscle fibers to rip. Among the examples are:
clasping your hands behind you, straightening your arms, and lifting them toward the ceiling, to stretch your chest and shoulders reaching for your toes while sitting on the floor with your legs out in front of you, to stretch the hamstrings (in the back of your thigh) doing a deep lunge while keeping your back heel planted on the ground, to stretch your calf muscles.
You will feel better after performing static stretches, and they will also lengthen your muscles, which will help you combat stiffness, expand your range of motion, and improve your posture, balance, and agility. As a preventative step or to alleviate pain and stiffness, Dr. Eby urges his patients to perform these exercises on a daily basis. -
0
Raise yourself to a standing position and grasp the back of a chair. While doing so, bring your right leg behind you and press your heel against the ground. Feel the strain in your right calf as you bend your left knee towards the right. Once you have held for twenty to thirty seconds, return to the beginning position. Reiterate. Next, repeat the exercise on the opposite side, this time with your left leg behind you and your right knee bent.
It was taken by Michael Carroll. -
0
Even if stretching might be enough to prevent stiff muscles throughout the winter, the following suggestions may also be of use.
Be sure to drink plenty of water. By doing so, you can avoid lactic acid from accumulating in your muscles, which might otherwise lead to cramping.
Adapt your attire to the weather. "Dress warmly, with a hat, a neck gaiter, and a vest or a coat, so you don't need to shunt as much blood away from your arms and legs," as recommended by Dr. Eby.
Drink some vitamin D3. A lack in vitamin D can cause muscles to become achy and painful. Take between 1,000 and 2,000 international units of vitamin D3 on a daily basis.
Be wary of junk food. Cookies, chips, and frozen meals are examples of foods that are excessively processed; you should avoid eating them. These can act as a contributor to inflammation throughout the body, which can result in discomfort in the muscles. -
0
If the discomfort in your muscles does not cease, it is possible that you have sustained an injury, such as a muscular strain. An essential piece of information: "After you have exercised and relaxed your muscles, you will feel better." According to Dr. Eby, the severity of strained muscles worsens as the injury continues.
In the event that symptoms continue, she suggests applying topical pain medicines, applying an ice pack to the area where you believe you have strained your muscles, and consulting a physician.
