Tmuscle tension, stiffness and joint pain: common disorders that they tend to present themselves or in any case worsen especially in winter, when it’s cold.
Different studies they have in fact highlighted the relationship between cold temperatures and musculoskeletal pain. Among these, a recent scientific review published in Frontiers in Physiology which demonstrated how exposure to cold can be considered a risk factor for this type of disorder.
Cold and joint pain: what are the causes
Why does this happen? While there is no one-size-fits-all answer, there is no doubt about it There are several factors that come into play and make winter a potential enemy for our well-being. In fact, the cold does not act directly on the joints but can trigger a rather harmful vicious circle.
«The cold is not the only culprit, but rather a catalyst that pushes us to stop, to stiffen and to adopt incorrect postures. This is how muscles and joints become blocked and the discomfort increases. This vicious circle amplifies that sensation, especially in the morning, when the body is stiffer» – he explains Pietro Marconi, physiotherapist, movement expert and creator of physiotraining.it.
Incorrect habits that make you feel worse
If you happen to have to deal with joint pain of various types in winter, it is often also the fault of bad habits, implemented unconsciously, that multiply the pain. The most classic example? During the winter, in addition to moving less, we tend to huddle together to retain heat. This entails greater muscle stiffness.
«Shrug and shrug our shoulders, like when we shiver further strains muscles and tendons – adds Marconi. – Not only that, changes in atmospheric pressure affect the inside of the joints, provoking swelling and discomfortespecially to those who already suffer from joint disorders. Also the lsynovial fluidwhich has the task of lubricating the joints, it tends to become denserexplaining the origin of the expression “rusty”».
Is the cold bad? Our beliefs also matter
Do not underestimate the influence that can have our mind in the cold-pain relationship.
“There connection between cold and soreness is not only physical, but also mental – continues Marconi. – It is often our belief that the cold “hurts” that worsens the perception of discomfort. It’s not just a physical issue because the Feeling of soreness is subjective and influenced by cultural, emotional and cognitive factors. If we believe that the cold makes everything worse, we will tend to notice discomfort more easily. This is why we need an integrated, mind-body approach to really tackle the problem.”
Cold and joint pain: moving helps
So how can we face the winter while limiting the ‘damage’? First of all moving.
«The movement is there most natural and effective response we have. The body, when it moves, produces heat and loosens muscle tension, and that’s why one walk or even simple physical exercise they manage to give us an immediate feeling of well-being – explains the physiotherapist again. – When we stay still we interrupt this natural mechanism because the muscles shorten, the joints stiffen and the cold seems to penetrate deeper. Actually, it is the body itself that is asking us to react. Indulging your body with small, regular gestures means giving it what it needs, especially in the colder months. It’s like responding to a primordial need with an equally natural solution.”
Cold and joint pain: exercises to try
The good news? You don’t necessarily need a demanding workout, since even small daily gestures, to be done in the morning as soon as you wake up, they can help release tension, reactivate circulation and keep the body warm and elastic. Thus breaking that block that the cold tends to create.
Here then three exercises to do in the morning suggested by the physiotherapist…
While brushing your teeth
While brushing your teeth in the morning you can do this exercise which helps hip mobility:
- standing in front of the mirror with legs slightly apart
- raise one leg laterally keeping it straight
- remain balanced for at least 5 seconds
- alternate and repeat 5 times.
While going to the kitchen
To dissolve the shoulder muscleshowever, one can be exploited bringsdoing this exercise:
- standing between one door jamb and another
- rest your forearms on the jambs in a U-shaped or “candlestick” position
- slide your arms upwards and then return to the starting position
- repeat 5 times
Waiting for the coffee
Finally, while waiting for the coffee, you can take advantage to do some calf stretching:
- standing, one step forward 30-40 centimeters away
- flex your front knee and keep your back straight
- the back leg remains tense, the foot firmly placed on the ground
- remain in position for at least 5 seconds
- alternate leg and repeat 5 times.
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