MOTIVNY's annual polar plunge is not only an event that showcases the bravest of the brave (or craziest), but also a showcase of the depth of our winter running closets. While some runners tough out any level of cold in shorts, others opt for multiple layers on top and bottom. But does exposure to cold affect our running performance, or lead to higher risk in injury? Read on to find out what the research says about our physiology in the cold.
THE PHYSIOLOGY
The short answer is this: Extreme cold does in fact affect our body's ability to perform. While there is little to be shown by way of causation of injury, cold weather has been linked to risk of injury, and lower temperatures are shown to affect muscular and tendinous capabilities.
Muscle Stiffness and Reduced Flexibility
Exposure to cold temperatures causes muscles and tendons to stiffen, resulting in decreased flexibility. This stiffness can make movements more challenging and increase the strain on both muscles and tendons. Consequently, the risk of injuries such as strains, pulls, and tears is heightened during physical activities in cold environments.
Decreased Muscle Strength and Power
Cold exposure has been shown to decrease muscle power and contraction velocity. The Journal of Orthopaedic & Sports Physical Therapy (JOSPT) has published research examining the effects of temperature on muscle performance. A notable study by Davies et al. investigated how muscle temperature influences force production and contraction velocity. The findings revealed that increasing muscle temperature to 39°C enhanced the speed of force production, indicating that warmer muscles contract more rapidly. Conversely, exposure to cold temperatures resulted in decreased peak force and a slower rate of force development, highlighting the adverse effects of cold on muscle performance.
INJURY CASE STUDY: ACHILLES TENDINOPATHY
Reviewing The Literature
Cold weather has been identified as a potential risk factor for the development of Achilles tendinopathy. A systematic review by van der Vlist et al. highlighted that training during cold weather may increase the risk of this condition.
The exact mechanisms are not fully understood, but it is hypothesized that cold temperatures may lead to decreased tendon flexibility and blood flow, increasing susceptibility to injury.
Clinical practice guidelines recommend that individuals engaging in physical activity during colder months take preventive measures to mitigate this risk. The Dutch Multidisciplinary Guideline on Achilles Tendinopathy advises wearing adequate warm clothing during winter training sessions to maintain muscle and tendon warmth.
Additionally, a 2024 Clinical Practice Guideline suggests that training during cold weather is a risk factor for Achilles tendinopathy, emphasizing the importance of appropriate preventive strategies.
PREVENTATIVE MEASURES
To mitigate the adverse effects of cold weather on tendons and muscles, consider the following strategies:
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Adequate Warm-Up: Engage in a thorough warm-up routine with the intention of increasing heat in your internal system. Doing it indoors may even help you get warm faster: think jumping jacks, pogos, or getting on a stationary bike until you break a light sweat.
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Appropriate Clothing: Wear layers of moisture-wicking and insulating fabrics to maintain muscle warmth and prevent stiffness. Instead of wearing ankle socks, try crew socks to limit the amount of exposed skin. Merino wool or synthetic materials are rated most highly in maintaining warmth while wicking sweat.
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Gradual Progression: Gradually increase the intensity of physical activities to allow muscles and tendons to adapt to the demands, both intra-exercise and across days and weeks. If you haven't run outside in several weeks, work your way back with a short easy run instead of jumping straight into a speed workout.
By implementing these measures, athletes can reduce the negative impact of cold weather on their musculoskeletal system and maintain better overall physical health during colder periods. There is no determined degree at which a line is drawn for increased risk to injury, so paying attention to signals from your body is paramount to understanding when and how to make changes to your runs to compensate for the cold.
If you joined us this past weekend for a chilly Polar Plunge '25, thank you for putting on your biggest smiles and warmest jackets to tackle the elements with us! We'll see you again next year. Want to learn more about how your body functions in the cold? Use code POLARPLUNGE25 for $25 off your first physical therapy visit at MOTIVNY.
References:
1. Chimenti RL, Neville C, Houck J, Cuddeford T, Carreira D, Martin RL. Achilles pain, stiffness, and muscle power deficits: midportion Achilles tendinopathy revision 2024. J Orthop Sports Phys Ther. 2024;54(12):CPG1-CPG32.
2. Cornwall MW. Effect of temperature on muscle force and rate of muscle force production in men and women. J Orthop Sports Phys Ther. 1994;20(2):74-80.
3. de Vos RJ, van der Vlist AC, Zwerver J, et al. Dutch multidisciplinary guideline on Achilles tendinopathy. Br J Sports Med. 2021;55(20):1125-1136.
4. van der Vlist AC, Breda SJ, Oei EHG, Verhaar JAN, de Vos RJ. Clinical risk factors for Achilles tendinopathy: a systematic review. Br J Sports Med. 2019;53(21):1352-1361.
