Switch to हिंदी

Health, Fitness, Beauty & Diet | Pregnancy & Parenting | Diseases & Home Remedies | TheHealthSite.com

Health, Fitness, Beauty & Diet | Pregnancy & Parenting | Diseases & Home Remedies | TheHealthSite.com

हिंदी
  • Health A-Z
  • Diabetes
  • Diseases
    • Type 1 Diabetes
    • Type 2 Diabetes
    • Cancer
    • Heart Attack
    • Pneumonia
    • Diseases A-Z
  • Diet & Fitness
    • Weight Management
    • Exercise & Body Building
    • Diet & Recipes
    • Yoga
  • Coronavirus
  • News
  • Pregnancy
    • Conceiving
    • Infertility
    • Labour & Delivery
    • Pregnancy week-by-week
    • Breastfeeding
    • Baby Names
  • Beauty
    • Skin
    • Hair
    • Grooming
  • Photos
  • Videos
Home / Fitness / Winter workout tips: Why your muscles and joints hurt more in cold weather?

Winter workout tips: Why your muscles and joints hurt more in cold weather?

Your body needs a longer warm-up period to prevent muscle pain in the winter. Here are some tips on how to make your winter workout more comfortable and effective.

By: Longjam Dineshwori   | | Updated: December 24, 2020 10:14 am
Tags: Fitness guide  Joint pain  Muscle pain  Muscle soreness  
muscles pain in hindi
Joint pain or achiness in the knees, hips, and ankles are common during winter seasons.

Many people complain of sore muscles and joint pain during the winter workouts. You’re likely to feel achy or sore after a workout if you push yourself too hard or try new exercises. But if your muscles and joints hurt more in the winter despite doing the same routine that you do the rest of the year; it could be because you’re not warming up enough before the workout. Also Read - Rheumatoid arthritis can be debilitating: Say goodbye to joint pain with curcumin in your diet

Your muscles and joints get tighter in cold weather, which make them work much harder to complete the same tasks they used to easily complete in summer or milder temperature. This can cause damage to the muscle tissue and result in soreness or might leave you aching. Here are some tips on how to prevent muscle pain in the winter and make your workouts more effective.   Also Read - Sweet Resolutions for the New Year



Fitness-warm up-THS Also Read - Foods that can make muscle and joint pain worse in winter

Warm up for a little longer than usual

To prevent the damage and muscle pain, experts suggest warming up for a little longer than usual during winter workouts and stretching a few minutes after the exercise. Warming up properly before exercising can prevent injury and make your workouts more effective. Generally, a good warm-up should last five to 10 minutes, but increase your warm-up period when the temperature drops below 35-degree Fahrenheit. A basic rule of thumb you can follow: Extend your warm-up by five minutes for each 10-degree temperature drop below 35.

Starting with light cardio exercises, like brisk walking, is a good idea as it will help raise your core temperature and improve the flow of oxygen and blood throughout your body. After your warm-up walk, you can do some bodyweight exercises – like push-ups, dips, squats, lunges and bicycle crunches -followed by stretches. The hamstrings, quadriceps, chest and shoulders are among the tightest muscle groups in your body. Make sure you stretch them.

Remember there should be a cool-down after your warm-up and that should last about the same amount of time. A good warm-up can not only prevent muscle soreness but enhance your overall performance during the winter.

exercise-winters-safety-rules-for-exercise-in-cold-weather Myths about prunes BUSTED

How to avoid joint pain after a cold-weather run

Cold-weather joint pain is also a common side effect that many people experience during winter workouts. While joint pain is usually a sign of injury or an underlying health condition, cold-weather joint pain is a different thing. There are a few theories as to why some people feel cold-weather joint pain.

Some studies suggest that the body conserves heat in colder weather by sending more blood to the organs in the centre of the body, like the heart or the lungs. This causes the blood vessels in the arms, legs, shoulders, knee joints to constrict, making those areas colder and stiffer, which can cause discomfort and pain. Another common theory is that changes in barometric pressure causes an inflammatory response in the joints, which increased pain.

Cold-weather joint pain is commonly experienced by runners who tend to spend longer time exercising outside in the cold. To avoid experiencing winter stiffness and achiness, a proper warm-up is essential before your outdoor cold-weather run.

Try brisk walking and dynamic stretching movements, like high knees, butt kicks, or forward lunges, before your run to get the blood flowing through your body and to your muscles. Keep implementing dynamic movement even during pauses in your run to keep your joints and muscles warm and limber.

After you complete your run, make sure you incorporate cooldown stretching routine and foam rolling. This will help decrease tightening in the muscles after exercising. Down dog to runner’s lunge, pigeon pose, reclining spinal twist, standing calf stretch, standing hamstring stretch are some of the best stretches to try after a cold-weather workout.

However, it is advisable to take your workout indoors, by hopping on the treadmill or another cardio machine, on extremely chilly days.

Published : December 23, 2020 1:24 pm | Updated:December 24, 2020 10:14 am
Read Disclaimer

Many people suffering from knee pain due to over-exercising after unlock phase

Many people suffering from knee pain due to over-exercising after unlock phase

These exercises will help you overcome the debilitating pain of fibromyalgia

These exercises will help you overcome the debilitating pain of fibromyalgia

Please Wait. Article Loading ....

Coronavirus Updates

Coronavirus Updates

Stay Informed, Be Safe

  • South African coronavirus variant may 'escape antibodies, cause reinfection'
  • ‘Enhanced immunity, no serious adverse events’: Lancet releases Covaxin’s Phase 1 trial data
  • Covid-19 variant detected in UK may be ‘more deadly than the older virus strain’
  • Beware! Coronavirus can damage your brain in many ways. Here’s what to know
  • You are at higher risk to catch Coronavirus in closed spaces. Here’s how

Health Calculators

BMI Calculator
bmi Calculator
Ideal Body Weight
ideal body weight
Daily Calorie Intake
Daily calorie intake
Calories Burned
calories burned

Related Stories

Rheumatoid arthritis can be debilitating: Say goodbye to joint pain with curcumin in your diet

Rheumatoid arthritis can be debilitating: Say goodbye to joint pain with curcumin in your diet

Sweet Resolutions for the New Year

Sweet Resolutions for the New Year

Foods that can make muscle and joint pain worse in winter

Foods that can make muscle and joint pain worse in winter

Feeling too tired to do your usual workout? Try these low-impact exercises instead

Feeling too tired to do your usual workout? Try these low-impact exercises instead

Health News in Hindi

बुखार और पेट में मरोड़ जैसी इन 5 बीमारियों में फायदेमंद है पपीते की पत्तियों का रस, दिन में 3 बार 100 ml पिएं

Breakfast For Children: ब्रेकफास्‍ट में बच्‍चों को जरूर खिलाएं ये 5 फूड, लम्‍बाई बढ़ने के साथ-साथ दिमाग भी होगा तेज

Aerial Yoga: सारा अली खान ने कियी एरियल योगा, अनन्या पांडे और मसाबा गुप्ता भी करती हैं इसकी प्रैक्टिस, जानें एरियल योगा के फायदे और अभ्यास का तरीका

अधिक मात्रा में सेब का सेवन है हानिकारक, जानिए एक दिन में कितने सेब खाने चाहिए और ज्‍यादा सेब खाने के नुकसान

Hair Problems: बालों में होने वाली ये 5 समस्याएं, इन गंभीर शारीरिक बीमारियों की तरफ करती हैं इशारा

Read All

Recent Posts

  • Covid-19 variant detected in UK may be ‘more deadly than the older virus strain’
  • 5 effective ways to get rid of pigmentation or darkness around the mouth
  • Manage Hypertension: 30-minutes stretching may help lower high blood pressure
  • Know the side effects of eating too many onions
  • Lemon Tea: Include this tangy drink in your weight loss diet

About The health Site

TheHealthSite.com is India's largest health site with more than 40 lakh unique visitors per month. We focus on fitness, beauty, health, pregnancy and more.

Most popular health and wellness website in India in 2012 at the Website of the year awards.

health@corp.india.com
+91 – 22 – 6697 1234
Landline Phone number 91 – 22 – 2490 0302.

ZEE ENTERTAINMENT ENTERPRISES LTD, 18th floor, A-Wing, Marathon Futurex, N. M. Joshi Marg, Lower Parel, Mumbai, Maharashtra 400013.

Useful Links

  • Weight Loss
  • Keto Diet Tips
  • Skin Care Tips
  • Intermittent Fasting
  • Apple Cider Vinegar
  • Ashwagandha
  • Cancer
  • Pneumonia
  • Diarrhoea
  • Dengue
  • Typhoid
  • Tuberculosis
  • Chickenpox
  • Chikungunya
  • Depression
  • Hepatitis
  • Diabetes
  • Type 2 diabetes
  • Arthritis
  • Swine Flu
  • Baby Names
  • Cough and cold
  • Heart Attack
  • Breast Cancer
  • Ebola Virus
  • Dengue
  • Malaria
  • International Yoga Day
  • Hypotension
  • Heart Failure
  • Asthma
  • Brain Tumour
  • Celebrity Fitness
  • Goitre
  • HIV/AIDS

We respect your privacy

  • Disclaimer
  • Privacy Policy
  • Contact Us
  • Author Profiles

Copyright © 2021 Zee Entertainment Enterprises Limited. All rights reserved.