“Protect muscles and joints from the cold, or not?”

We’ve all undoubtedly heard from our grandmothers or mothers during the winter season that we should dress warmly to avoid chilling our lower back, neck, sinuses, or kidneys to prevent colds, chills, illnesses, or even problems like lumbago, a stiff neck, or other long-term musculoskeletal issues.

Have you ever wondered if such protective behavior is truly necessary, and whether excessively wrapping up “sensitive” areas genuinely prevents acute or chronic problems in the musculoskeletal system or elsewhere? Let’s examine muscles and joints.

Today, we can observe various fashion trends that older generations find bewildering—bare lower backs, ripped pants exposing entire knees, thin leggings, or capri pants fully exposing ankles. Such clothing might be understandable in the summer, but in winter, when temperatures drop below freezing, it logically seems uncomfortable and potentially dangerous for muscles and joints. Well…not entirely 😊

Physiology Insight

Cold vs. Muscles

Cold generally irritates nerve endings on the skin, causing a reflexive tightening of muscles, particularly their coverings (fascia). Fascia is interwoven with nerve endings, and when it tightens due to strain, temperature fluctuations, or injury, we may experience increased pressure, tension, or pain.

When temperatures drop, our protective behavior includes “curling up” to minimize heat loss. However, this behavior can further irritate the fascia by placing additional strain on it—typically raising shoulders, pushing the head forward, or leaning forward.

Both phenomena contribute to acute or chronic issues related to cold weather. Individuals already dealing with long-term muscle overload (stress, repetitive strain, muscle imbalances) are especially vulnerable.

Apart from the musculoskeletal system, cold temperatures also affect other parts of the body (systems) frequently targeted by viruses and bacteria. The body tries to maintain a normal temperature in the cooled area, which might slightly lower the temperature elsewhere—particularly on mucous membranes like the nasopharynx, tonsils, or urinary tract.

Cold vs. Joints

Joint structures are surrounded by skin and muscle, keeping their internal temperature relatively stable against external cold or heat. As before, blood vessels mostly redistribute cold or heat away. The idea that repeatedly exposing joints during winter leads to acute or chronic damage is, in my opinion, incorrect. However, individuals with existing inflammatory joint diseases may experience worsening symptoms due to low temperatures.

Why can younger generations endure lighter clothing even in freezing temperatures? Adaptation—body hardening. Their bodies are accustomed to regular cooling of certain areas, efficiently distributing heat without significant discomfort or risk of hypothermia.

Were our grandmothers right?

Yes and no. If we don’t regularly expose ourselves to cold, we indeed must protect our “sensitive” areas. However, this means when severe cold strikes, we’ll need even more layers. Forgetting a thick sweater or scarf even once could lead to back pain or catching a cold. Paradoxically, excessive clothing increases the risk of musculoskeletal and immune issues because the body reacts poorly to sudden changes, which have become more frequent lately.

History of Excessive Dressing

Excessive dressing originates from fear of illness and its consequences. Our grandparents lived when medicine, physiology, and physiotherapy weren’t as advanced as today. Influenza was life-threatening. Back and joint pains could incapacitate someone for extended periods. Thus, people understandably over-protected themselves from the cold.

Today, the situation is different. We understand how our bodies function and their capabilities, reducing fear about cold-induced issues. We can gradually toughen up physically and mentally.

Body Hardening (Cold Conditioning)

If we don’t take overly cautious advice about excessive clothing too seriously, we can gradually condition our body’s surface to avoid potential musculoskeletal or other health issues. You can start body conditioning at any time. It’s not only preventive against infectious diseases but also helps with acute and chronic musculoskeletal issues. However, it’s important to start slowly, with respect and humility.

Excessive clothing sends the message to our bodies that they are weak and need constant protection. Let’s try trusting our bodies more and not underestimate their capabilities. A healthy mind thrives in a conditioned body! 😊

More information about my physiotherapy practice is available here.