Archive
How Cold Weather Affects Our Bodies
Leave a Comment
We’re halfway through January and Southern Ontario is experiencing its first long stretch of really cold weather. Have you ever noticed that as the weather gets colder you experience more aches and pains and your muscles feel stiffer?
More Aches and Pains?
“Cold weather causes muscles to lose more heat and contract, causing tightness throughout the body,” says Ajax chiropractor Dr. John Noble. “Many of us actually hunch ourselves up when we are cold, making muscles tighter and less mobile.”
Colder temperatures force muscles to work much harder to complete the same tasks they complete easily in milder weather. This may result in more damage to the muscle tissue and increased soreness.
This is even more evident for workers who work outside in the winter, or individuals with certain ailments. The cold weather can increase the risk of suffering from musculoskeletal injuries and can even increase the intensity of certain musculoskeletal conditions.
How Can the Cold Weather Impact Us?
If you live with an arthritic condition you might find that your symptoms may be exacerbated by cold weather conditions, which can keep you away from doing the activities you enjoy. Conditions like rheumatoid arthritis and osteoarthritis may not react well to sudden weather or atmospheric changes, which may worsen symptoms.
Even without any specific conditions, most of us are very aware of how our bodies feel and move when we are cold – we may move more slowly when our muscles are tense and stiff. For those who work outside, be conscious of your working conditions. Feeling warm, safe and comfortable is important as heavy lifting and overexertion can increase the risk of injury in colder temperatures.
Here are a few things that can be done to prevent stiffness and musculoskeletal-related injuries during the winter months:
- Maintain an active lifestyle – make sure you are doing some form of physical activity to exercise your muscles and joints.
- Dress warmly – wear proper clothing to keep your body warm and protected from the cold.
- Wear proper footwear – wear boots that are waterproof and warm, and have good threads to prevent falls.
- Wear a warm hat – keeping your head warm reduces the amount of body heat that escapes from your head.
- Reduce your time outdoors – Do not stay out in the cold for too long (if you work outside, move indoors during your breaks, if possible).
The winter months shouldn’t keep you from doing the things you love, or keep you indoors in pain.
Keep active and dress warmly, and you may be able to minimize the aches and pains of the season.
The wellness team at Pickering Village Chiropractic & Massage can help you manage your condition-related pain during the winter months, and help you prevent musculoskeletal conditions if you work outdoors.
We provide our patients with more than just chiropractic and massage therapy services, but also the know-how to build better personal wellness habits so you can be at your best for work or play, every day.
To book an appointment or learn more about the chiropractic and therapeutic massage therapy services available at our clinic, call 905-427-3202.
With content from the Canadian Chiropractic Association.
Why Your Muscles Feel Sore After a Workout
Leave a Comment
If getting in shape or intensifying your exercise routine was one of your goals since gyms reopened earlier this year, you’ve likely spent your fair share of time working out these past few months.
Have you ever wondered why your muscles feel so sore after a workout?
One reason may be delayed onset muscle soreness, otherwise known as DOMS.
Occurring anywhere between 24 to 48 hours after you try a new activity or exercise, or increase your workout intensity, DOMS can reduce your range of motion and muscle strength. This muscle soreness is a sign that your muscles are adapting to new loads.
The lactic acid myth
You may have heard that delayed onset muscle soreness is caused by a buildup of lactic acid. But lactic acid only lasts in your muscles one to two hours after a workout.
Resistance training causes micro-tears of muscle fibres, drawing increased blood flow and inflammation to the area, even leading to mild swelling, which stimulates the pain receptors in the muscle tissue and makes them more sensitive to movement.
The muscle damage is temporary. As muscle rebuilds itself, it gets stronger and can handle heavier loads.
How to reduce the discomfort of muscle soreness
Although DOMS is a natural process that indicates your body is getting stronger, there are ways you can reduce your level of discomfort.
- More exercise may be the best way to ease the soreness. Do a gentle workout such as light cardio, stretching or yoga a day or two after an intense workout. Pick up the intensity once the pain is gone.
- Introduce new exercises over a period of one to two weeks to give your body time to adapt.
- Try longer warmups before your resistance training.
- Take an Epsom salt bath. Epsom salts are made from magnesium, which helps relax muscles and improve circulation.
- Mix up your routine. If you do leg exercises one day, work your arms and core the next. This gives each muscle group time to recover.
- Stay hydrated and choose your foods wisely. Remember to drink plenty of water and replenish your electrolytes with a balanced diet full of fruits and vegetables. Leafy greens and bananas are two excellent options.
How to tell if it’s more serious
There are a few indicators that your pain can be something more serious than DOMS:
- The pain does not diminish after three days.
- The pain is so severe that you cannot carry on with daily tasks.
- The pain is so severe that your legs give out.
- You experience major swelling, redness, discolouration, or intense cramping.
- The pain is very sharp – this could suggest a sprain/strain.
If you are concerned about any of the above, your chiropractor can conduct a thorough assessment and offer non-pharmacological pain management strategies, stretches, or manual treatments. You will be referred to the appropriate medical professional if the cause of pain is out of the scope of chiropractic care.
The chiropractic and massage therapy team at Pickering Village Chiropractic & Massage helps patients build better pathways to overall wellness, as well as relief from back pain and muscle aches. Poor habits and injury can lead to pain that can restrict your ability to work or enjoy your leisure time.
We provide you with more than just chiropractic and massage services, but also the know-how to build better personal wellness habits so that you can be at your best for work or play, every day. Contact our clinic today at 905-427-3202.