Why Winter Stiffness Happens (& what to do about it)
Does it feel like every year during the winter months you wake up tighter, stiff or just not feeling as flexible? You’re not alone - colder weather really does affect how our body feels and moves.
When the temperature drops, your body works harder to keep you warm. It prioritises keeping the vital areas of your body warm, such as your core organs, and hence shifts blood flow away from your skin and limbs. This means your muscles, joints and superficial fascia don’t get quite as much circulation as they do in warmer months. Throw in our natural winter habits - curling up on the couch, hunching our shoulders against the cold wind, less daylight hours so less time spent outside doing things, and moving less in general - it’s no wonder we feel stiff.
When we talk about stiffness, it’s not just referring to your muscles. Your joints and your fascial feel it too! Synovial fluid (the fluid found in all our freely moveable joints in the body) helps to lubricate and cushion your joints. During colder months and times of less activity the synovial fluid can become thicker and more viscous. This can lead to feelings of stiffness and make it harder to get going, especially first thing in the morning.
Our fascia (the continuous connective tissue of the body that wraps around all of our muscles, joints, bones, organs, blood vessels and nerves) can also become tighter in cold weather. Colder temperatures can reduce blood flow to areas of the body affecting the local tissues including the fascia. The interconnected nature of fascia means that a change in one area can have an impact on all other areas of the body. Again this can contribute to feelings of full body stiffness and restriction.
This stiffness can easily turn into a vicious cycle: feeling stiff makes you less inclined to move, but not moving enough creates more stiffness. The best way to break this cycle? Movement. Movement helps to increase blood flow, move oxygen and nutrients in and out of tissues, and helps keep your lymphatic system working well.
In fact, your lymphatic system (a key part of your immune system) relies on your muscles contracting to help move lymphatic fluid through your body and filter it. This is one way your body fights infections and keep inflammation in check. If you feel a little run down, or have a minor cold or winter bug, gentle movement can be a great assistance to your lymphatic system to do its job.
Keep stiffness at bay this winter:
Keep moving - it sounds simple, but gentle regular movement really is the best antidote. Stretch, walk or do some mobility exercises each day.
Try something different - winter can be a good time to try a different form of exercise or activity, perhaps something that doesn’t appeal to you in summer. Hot yoga or pilates can be a fun winter activity, or maybe try out your local sauna for a self care session.
Warm up well - before you head out for a winter run, gym session or a brisk walk, spend a few minutes warming up your muscles and joints for the activity.
Stay warm - again this can sound really obvious, but wearing layers when out, particularly things like a scarf help to keep muscles relaxed and avoid overworking in response to cold temperatures.
Listen to your body - if you’re feeling tight or achy, don’t ignore it - try some self massage, stretching or mobility work, or check in with your trusted therapist if you need extra help.
Winter doesn’t have to mean aching or feeling stiff all the time. A few small, consistent actions can help you beat winter stiffness and feel better overall. Stay warm, keep moving and look after your body this season.