Cold Weather Effects on Muscle

It has been EXTREMELY cold for the past two months. In the 10’s. Bone-ass cold. So cold that your muscles hurt, or more importantly, that MY muscles hurt. At times, I’m been asking myself why I’m even doing it. I know the benefits of working out in cold weather, but are they worth it if I’m going to be in pain?

For those of you who don’t know, I decided to spend the winter continuing my strength training outside in my back yard in the barn. I made this choice and decision on my podcast. In November. It wasn’t that cold in November. I took it as a challenge. I know the risks to your muscles and tendons of exercising in cold temperatures and that not warming could put you at risk for injury, but I’ve got experience in cold-weather training from the military, a degree in Physiology, and all the right certifications to prepare and guide me through the winter. So, what could go wrong?

Well Cold Arctic Air, the Polar Jet Stream, and the Arctic Polar Vortex have all conspired against me and now, here in February, and for the past two months, my muscles have been hurting. Thanks, AI! My wife and I have decided that in 2026 that we’re going to blame everything on AI. Last year it was the Media.

All joking aside, this is a very real phenomenon. One that you are also most likely experiencing. Dr. Christopher Murawski, MD, Assistant Professor of Orthopaedic Surgery at Duke University explains in his article, When Winter Weather Hurts: Expert Explains Why Your Joints Feel the Cold, from the website Duke Orthopaedic Surgery, that “One of the biggest contributors to seasonal aches may be barometric pressure—the weight of the air surrounding us.”, and that, “These changes can make already‑sensitive joints feel stiffer, tighter, or more swollen. Many people also report increased muscle cramping in cold conditions due to restricted blood flow and temperature‑related muscle tightening.”

One of the things to remember is that exercising causes heat to be created inside the muscle’s tissues. Heat will always travel to a place where the temperature is lower. This is universal rule is called the Second Law of Thermodynamics, which basically says that heat travels “downhill” from a higher-temperature area to a lower-temperature area. Meaning, from your warm muscles out into the frozen air.

The result of this phenomenon is muscle stiffness, which is caused by an increase in the viscosity (a thickening or solidifying) of muscle tissue, which makes muscle fibers less elastic. Your tendons and ligaments also lose flexibility in cold. The cold also affects nerve conduction speed, delaying muscle activation and coordination, which can increase injury risk during sudden or complex movements.

How can we counter this? By keeping warm and by warming up. Wear the proper insulated clothing for the temperature that you will be exercising in and wear layers, so that you can take them off if you’re TOO warm. Sweating in the cold can lead to Hypothermia, which can be deadly. Finally, know your limits and if weather or temperature is too unsafe, then stay inside with a hot cup of cocoa. Problem solved!

Michael Sahno, MS APK, TSAC-F