Joint discomfort can strike at any time of year, but during the cold and rainy winter months, that might seem even worse and be more difficult to deal with. During the winter months, many people experience sore muscles and joint stiffness. In the winter, aching joints can be a real pain. When the temperature gets colder, you may notice that your knees, hips, and ankles hurt. It’s not all in your head! Slow, uncomfortable, tight joints can make it difficult to move around in the winter. As orthopaedics, we’ve all noticed that joint and muscle problems and stiffness rise throughout the winter months, particularly among the elderly.
WHAT MAY POSSIBLY BE THE CAUSE?
• Just before cold weather arrives, the fluids and gases within your joints inflate, stiffening them and creating discomfort
• Another cause is that when cold weather strikes, some blood flow is diverted from our limbs to critical organs like our heart and lungs. Our joints lose heat as a result of this, which can be uncomfortable.
• During the winter, the pain receptors are more sensitive
• Lower vitamin D levels and weakening bones and joints are caused by less sunlight throughout the winter.
HERE’S HOW YOU CAN REDUCE THE EFFECTS OF COLD WEATHER ON YOUR JOINTS
– Dress in layers to reduce the impact of cold weather on your body. Multiple layers protect you from temperature changes.
– Stretch before going outside to loosen stiff joints. Get up, walk around and be active indoors and outdoors. People generally tend to remain indoors during the cold season leading to reduced levels of activity.
– Exercise will help you gain muscle and bone strength. This eases the strain on your joints. Incorporate both aerobic and strength training routines into your workout. They will keep you warm while also preventing the symptoms of arthritis from worsening. If travelling to the gym in the cold seems too challenging, try exercising at home. The objective is to avoid skipping workouts to better manage arthritis
– To relieve stress on your joints, especially your knees, maintain a healthy weight. Obesity puts additional tension and strain on the joints, resulting in more wear and tear and pain.
– Maintaining an active lifestyle and, if necessary, losing weight is an effective way to manage arthritis pain.
– Apply heating pads to the sore spots. Heat aids muscle relaxation.
– Take a warm bath to relax – Swimming in a heated pool is a terrific way to get some exercise while also calming your joints. Warm baths can also provide a lot of relief
– Supplements containing vitamin D – Vitamin D deficiency may influence how sensitive you are to arthritic pain. Vitamin D deficiency also increases the risk of osteoporosis. As a result, use Vitamin D supplements only after checking with a doctor
– Increase your omega-3 fatty acid intake – Omega-3 fatty acids can help to reduce joint inflammation. Avocado, flaxseeds, walnuts, and salmon are all good sources of omega-3 fatty acids.
– Make sure you’re drinking enough water. Drinking enough water can help you avoid muscle cramps and maintain a healthy immune system. Also, even mild dehydration might make you more sensitive to pain, so drink plenty of water. To stay hydrated, eat soups, fresh juices, and other foods.
– Get plenty of rest and have a pleasant attitude. Winters and gloomy weather have been linked to an increase in depression, which can influence pain perception.
Finally, if the pain worsens, you should seek medical attention because there could be many other causes for it. You should not rely on home remedies for an extended period. Some medications, testing, or physiotherapy may be necessary. A prompt and early medical evaluation and management can help avoid this from becoming worse. Remember that adequate healthcare, food, and lifestyle changes can all help arthritis patients manage increased symptoms and reduce disability and suffering during this time of year. Don’t dread the chill. Just enjoy the winter.
The writer is a Consultant – Orthopedics, Manipal Hospital, Gurugram.
