The discomfort of joint pain can be especially tough to bear during the winter months. Here are some tips for easing joint pain.

What could be the cause of joint pain in cold weather?

The reason why colder temperatures bring joint discomfort and stiffness isn’t fully understood. 

One theory links it to changes in barometric pressure, which cause the tendons, muscles, and tissues around them to expand. Since there is limited room within the body, this could lead to pain in areas affected by arthritis.

Another theory is that the decrease in temperature causes the Synovial fluid, which is a thick liquid between your joints, to become thicker, leading to reduced lubrication, which can result in more pain when moving your joints.

Regardless, studies indicate that with the change in weather and pressure, those with arthritis will feel an increase in joint pain and distress. 

How can you relieve joint pain in the winter months?

Here are five tips that can help you guard your joints against injury and keep them healthy for years to come.

Maintain a Healthy Weight

Carrying too much weight on your body can put undue pressure on your weight-bearing joints, including your knees, ankles, hips, and lower back. For every extra pound of weight you carry, there is an added four pounds of stress on these joints. By achieving and sustaining a healthy weight, you can reduce the tension on your joints and avoid potential joint damage.

Move Your Body Daily

To reduce aching in your joints, stay active and switch positions regularly. Low-impact exercises like walking, swimming, cycling, strength training and stretching may help keep your joints healthy and flexible. Before beginning any type of exercise, warm up with some light movements and be sure to wear any protective gear needed. Take it slow in the beginning stages, and you should notice a difference in joint discomfort.

Add a Strength Training Routine

Strengthening your muscles and bones can provide stability and support to your joints. Incorporating strength training into your routine will help you gain strong muscles that keep your joints safe and flexible. Your strength exercises should target the core abdominal, back, and chest muscles—having a strong core can assist in preventing any falls, balance issues, or other mishaps that could lead to joint injury. Weight-bearing activities like running or walking can also contribute to bone density and strength. 

Maintain Correct Posture

Keeping the correct posture can remove unwanted strain from your joints and lower the likelihood of you enduring an injury to your muscles. It is important to pay attention to your posture when completing repetitive movements when seated, or standing – particularly careful attention should be paid if you are holding or lifting a heavy object – as this can protect you against a painful injury or joint damage.

Don’t Neglect Your Diet

Eating nutritious meals can help you maintain joint health and slim down. Consume lean proteins to strengthen your muscles. Foods with Vitamin D and calcium, like dairy products, can help keep your bones in tip-top condition. Fatty fish like salmon and anchovies contain omega-3 fatty acids that can combat joint inflammation. Tomatoes, olive oil, green leafy vegetables, berries, and nuts may also reduce inflammation.

When should you consult your Primary Care Doctor about joint pain relief?

Dr. Basedow provides Osteopathic Manipulation Therapy (OMT) and other treatments to improve your joint pain. Osteopathic manipulative therapy is a non-surgical approach to relieving joint pain. 

If any of your joints feel tender, swollen, or warm to the touch, or if you have difficulty bearing weight on those joints, it’s best to see your Primary Care Physician. If you have consistent or severe pain that becomes disabling, seek medical care right away.