Why Do Joint and Muscle Pains Get Worse in Cold Weather? Many people will begin to experience increased joint stiffness, muscular aches and pains as well as general discomfort during daily tasks when the temperature falls throughout Canada. Cold weather may make pre-existing symptoms of such conditions as knee pain when walking outside, lower back pain in the morning during the winter months, or shoulder pain from shovelling snow appear to be worse than before. Why is it so cold in Canada during the winter? Can physical therapy help you keep active and comfortable during those long Canadian winters? When it comes to managing the discomfort associated with cold weather, understanding what happens to your body when you are exposed to cold temperatures will assist in protecting your joints and maintaining mobility during those times of the year when the temperature drops. Why Do Joint and Muscle Pains Increase in Cold Weather? During the winter months, your joint and muscle pain can be worse due to how you change your activity levels, how well your muscles work, and how sensitive you are to pain. Additionally, studies have shown that weather conditions can impact the symptoms experienced by people with certain chronic musculoskeletal disorders, such as arthritis. While cold weather may exacerbate symptoms for many individuals, it does not always have a similar effect on all people. It is important to note that although cold weather may worsen symptoms, it does not directly cause damage to joints. Here are some common reasons winter may increase discomfort. 1. Cold Temperatures Can Increase Muscle Stiffness In addition, being in a cold environment will cause your muscles to tighten and it will be necessary to warm-up prior to engaging in physical activity. Therefore, you may find that doing some common everyday activities such as walking, climbing stairs, bending down, or getting out of bed will become uncomfortable. This can cause increased discomfort and stiffness in those suffering from existing back/neck pain/muscle tightness on cold mornings. 2. Joint Stiffness May Become More Noticeable Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo. Many people with osteoarthritis, or other joint conditions, have reported that their symptoms (i.e. pain and stiffness) increase during the winter months. While there is a correlation between the change in temperature, atmospheric pressure, and the level of activity, it is still unclear as to how much each factor contributes to these fluctuations. When you sit or are inactive for a long time, your knees, hips, hands and shoulders can become stiff and/or sore. 3. Reduced Physical Activity Can Make Pain Worse During Canada’s winter months, icy sidewalks, cold temperatures, and snow will often prevent people from exercising outside. Prolonged sitting and lack of movement are common consequences of spending more time indoors. When you are inactive for long periods of time, your muscles will begin to weaken. You may find that your joints feel stiffer than usual. Daily activities such as walking, bending down, etc., may be more difficult. It is essential to remain physically active during the winter months. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo. 4. Winter Activities Can Strain Your Muscles and Joints Heavy winter gear, shoveling snow, falling down on ice, and moving suddenly on slippery surfaces can cause extra stress to your body. Repeatedly bending over when you are shoveling snow can make your lower back pain worse. Lifting large amounts of snow may cause strain on your shoulders. If you wear shoes that aren’t appropriate for the conditions, you will be at a greater risk for slipping and falling. Using proper lifting techniques and taking regular breaks can prevent unneeded stress. 5. Existing Conditions May Become Harder to Manage Individuals who suffer from osteoarthritis, prior athletic injuries, long-term back pain, and/or other musculoskeletal issues will typically experience changes in symptom severity over the course of the winter season. Cold temperatures do not necessarily imply that an existing medical issue is becoming worse. On the other hand, long-term pain, decreased mobility, or increasing difficulty in performing daily tasks should be assessed properly. Which Body Parts Are Commonly Affected by Winter Pain? Depending on your past injuries, medical history and what you do during the winter months, there are many areas of your body that could experience pain or discomfort due to cold weather. Knees: Stiffness or discomfort when walking, climbing stairs, or standing up. Increased discomfort in the lower back after extended periods of sitting or from repeatedly shoveling snow. Neck and Shoulders: Muscle tightening due to position (posture), exposure to low temperatures, or lifting. Hands and fingers: Stiffness or pain, especially for those suffering from arthritis. Hips and ankles: Discomfort during walking or when getting moving after sitting. If you experience on-going, severe, or limiting pain from your daily routine, you should see a doctor or other health care provider as opposed to thinking that the cause of the pain is just the weather. How Can You Manage Joint and Muscle Pain During Winter? You don’t need to quit exercising during the winter months, and you certainly don’t have to stay inside all season long. With some simple modifications, you’ll be able to continue being mobile, and effectively control any discomfort that may arise. Stay Physically Active Choose activities that match your level of function (e.g. indoor walking, light stretching, stationary cycling, or other forms of exercise designed for strength). Begin with a small amount of activity and gradually increase it as you can tolerate. If the exercise causes a lot of pain, or if the pain is getting worse, you should stop doing it and consult with a doctor. Warm Up Before Exercise Take a couple of minutes to walk around slowly or perform some comfortable actions prior to beginning your workout. A slowly-paced warm-up prepares your body for the physical demands of exercise and can help with how easy it is to move