How winter weather makes joint pain worse? Here are six practical tips to help you manage pain and stay active during the colder months.
Feeling the winter nip in the air already, are you? The season change from summer to winter translates to feeling comfortable in extra layers and reaching out for warm mugs of hot cocoa. However, for some people, this season brings joint pain, commonly known as winter joint pain. If you are older, have arthritis, or have dealt with joint injuries in the past, you might feel more stiffness and discomfort when the temperature drops.
Why does joint pain increase in winter?
Cold weather can make joint pain worse in winter, mainly because of lower air pressure. When temperatures drop, the air pressure around us decreases. This change can cause swelling in the tissues around our joints, putting extra pressure on nerves that sense pain. For people with conditions such as osteoarthritis or rheumatoid arthritis, this increased sensitivity can lead to greater pain and stiffness, according to the Arthritis Foundation.
Cold weather affects our muscles, ligaments, and tendons, often leading to joint pain in winter. When temperatures drop, these tissues become stiffer, reducing flexibility, according to Harvard Health. This decreased elasticity can make simple movements painful, especially in the morning or after prolonged sitting, when blood flow is reduced. “Winter often brings less physical activity, which can weaken the muscles around our joints and lead to even more pain,” Dr Sana Ahmed Sayyad, Orthopaedic Surgeon, tells Health Shots.
Winter affects blood circulation by narrowing blood vessels in our extremities to conserve body heat, according to the American Heart Association. This redirection of blood flow means joints, especially the knees, hips, and hands, receive less oxygen and nutrients, leading to joint pain in winter. As a result, people often experience pain and inflammation in these areas. While this response is natural, many find it feels like an attack on their joints.
Do people get less vitamin D in winter?
Cold air and reduced activity in winter can lead to lower vitamin D levels for many people. With fewer sunny days, we don’t get enough sun exposure to make vitamin D, as per the National Institutes of Health Office of Dietary Supplements. This vitamin is important for maintaining healthy bones and joints. Low levels of vitamin D can worsen pain and swelling, especially in people with arthritis.
How can I stop joint pain in winter?
How can we deal with winter problems? Doctors and health experts have various methods that can really help:
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Stay active
Staying active is important for managing joint pain in winter. Light exercises like stretching, yoga, brisk walking, or swimming in warm water keep your joints moving and your muscles strong. Regular movement improves blood flow, which helps reduce stiffness and pain, according to the Arthritis Foundation. Be careful not to push yourself too hard; gentle, consistent exercise is usually better than intense workouts that can hurt your joints.
2. Layer up
Staying warm is very important, especially when dealing with joint pain in winter. Dress in layers, wear gloves, and knee warmers to protect your joints from cold air. “Taking a warm bath or using heating pads can help relax tight muscles and joints,” says the doctor. If it’s extremely cold outside, it’s best to stay indoors as much as possible to avoid sudden temperature changes that can cause pain.
3. Focus on diet
What we eat can greatly impact our joint health, according to Harvard Health. Focus on a balanced diet that includes anti-inflammatory foods like fatty fish, nuts, olive oil, and a variety of fresh fruits and vegetables to help manage joint pain in winter. “Include foods rich in vitamin D and calcium, such as milk, eggs, and fortified cereals, to help keep your bones healthy,” says the expert. Suppose you think you have a severe deficiency. In that case, it’s a good idea to talk to a healthcare provider for testing and possible supplements.
4. Hydration is key
In cold weather, we often forget to drink enough water, which can lead to dehydration. Staying hydrated is important for keeping your joints lubricated and moving comfortably, as per the National Council on Ageing. Keep a water bottle close by, even if you don’t feel thirsty.
5. Get quality sleep
Don’t underestimate the importance of a good night’s sleep. Your body heals and repairs itself while you sleep. “Make sure to get enough rest so your body can recover from daily activities,” says Dr Sayyad. This is especially important for those experiencing joint pain in winter, as colder temperatures can exacerbate discomfort. Additionally, sitting or standing with the correct posture can help reduce strain on your joints.
6. Take breaks
If you spend long hours standing or sitting, take short breaks to stretch and move around. These quick pauses can help reduce stiffness, improve circulation, and relieve joint pain in winter.
When to seek help?
If you have joint pain in winter that is severe or lasts a long time, it’s important to get professional help. Talk to a healthcare provider. “They can suggest over-the-counter pain relievers, anti-inflammatory drugs, or physical therapy that fits your needs,” says the orthopaedic surgeon. If you have arthritis, see your doctor regularly to check your condition and adjust medications as needed.
Takeaway tips
- Stay physically active: Engage in gentle physical activities to keep joints flexible.
- Warm up: Dress in layers and use heat pads to maintain warmth.
- Mind your diet: Focus on anti-inflammatory foods and ensure adequate vitamin D intake.
- Hydrate: Drink plenty of water to support joint lubrication.
- Prioritise sleep: Ensure you’re well-rested for recovery and healing.
- Schedule breaks: Take frequent short breaks to avoid stiffness.
