6 Ways to Reduce Joint Pain and Stiffness This Winter
Stiffness, aches and pains are often associated with changes in weather, especially the falling temperatures of winter. Understanding why certain people react to weather changes and others do not is unclear, but there are several steps you can take to be more comfortable and reduce your risk when the weather turns cold.
Why does the cold cause pain and stiffness?
There is no one explanation for why dropping temperatures affect your joints. One theory relates to drops in barometric pressure, which cause tendons, muscles and the surrounding tissues to expand. Because of the confined space within the body, this can cause pain, especially in joints affected by arthritis.
Are some people more susceptible than others?
Everyone’s body reacts to fluctuating barometric pressure, but people with arthritis and those with chronic pain are more vulnerable to feeling discomfort. Also, bad weather can affect people’s moods; if you are sad or depressed, the perception of pain can be magnified.
Effective Tips to Relieve Joint Pain in Cold Weather
1. Gentle movement
Doing gentle exercises and walking can warm up joints and allow the synovial fluid to enter the joint capsule. Joints need synovial fluid for smooth movements, and it works as a natural lubricant for joints. However, you don't have to move unless it hurts when you do it. Your joints will be filled with synovial fluid if you move your body within pain-free limits.
2. Heat therapy
The best way to lessen joint pain is to add more heat to the body. You can take a hot bath or wear warm clothes to improve blood flow to that location. Any injury or irritation will heal more quickly using this technique. You may go about your everyday business in a pain-free manner. Cosy electric blankets, hot water bottles or warm pain relief ointment are available can be used for the purpose. You can also consider the Zanskar's Joint Pain Solutions that provide warming relief.
3. Eat Anti-Inflammatory Foods
To relieve joint pain in winter, you should add more foods that have anti-inflammatory properties. Foods like avocado, nuts, seeds, and oily fish are rich in omega-3 fatty acids. Other foods that have anti-inflammatory ingredients include:
- Turmeric
- Garlic
- Onions
- Green tea
- Berries
- Probiotic foods like yogurt
- Dark green leafy vegetables
4. Hydration
When it’s cold out, you may be more likely to forget to drink enough fluids. Just because you’re not hot and sweaty doesn’t mean you’re not losing fluids. During cold and dry weather, you lose moisture through your skin and breath. This can lead to dehydration, which can increase sensitivity to pain.
5. Check Your Vitamin D Levels
Vitamin D deficiency has been shown to increase sensitivity to arthritic pain. In the winter, people’s levels of this essential vitamin dip because they spend less time outside exposed to sunlight. Add the fact that it gets dark so much earlier, and, understandably, you may run low on vitamin D. Talk to your doctor about whether supplements may be beneficial for you.
6. Massage
To aid with pain management, you can regularly get massages. You can relieve sore muscles with the help of a trained massage therapist. It will support healthy blood flow to the joints. It will be the most effective way to lessen joint pains in winter.
Other Preventative Tips
- Ease the shock of cold weather on your body by dressing in layers to stay warm.
- Build up muscle and bone strength through exercise. This reduces pressure on your joints, so they are less prone to injury.
- Maintain a healthy weight to decrease stress on your joints, especially your knees.
- Avoid unnecessary strain on your joints during daily activities.
- Get a good night’s sleep, eat a healthy diet and keep a positive outlook.
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Medical Review: This article is written by Dr Nishtha Mittal (Senior Health Content Editor at Zanskar Health) and has been medically reviewed by the medical team at Zanskar Health. This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
