Health
Why your joints hurt more in winter (and what to do about it)
If your joints seem to ache more when the temperature drops, you’re not imagining it. Cold weather can seriously mess with your mobility.
By Carolyn Tate
Now that the weather is getting cooler, are you starting to feel your joint pain worsen? Is getting out of bed on a cold morning feeling harder and harder?
It’s not just you – or the allure of a few more warm minutes under your doona. There’s plenty of evidence to suggest that joint pain can increase during winter. But don’t despair - you don’t have to give in to it just yet. There are both short and long-term strategies you can implement to feel more comfortable during the colder months.
Let’s take a look at why your joint pain may worsen during winter and what you can do about it.
Why your joints feel more painful in winter
While researchers aren’t completely in agreement about whether cold temperatures do affect joint pain, there’s some evidence to suggest that the ways your body reacts to cold weather can be the cause of your increased pain.
Melbourne physiotherapist Darron Goralsky, suggests that increased joint pain could be caused by the narrowing of blood vessels, a process called vasoconstriction. As Goralsky explains, “Cold temperatures cause blood vessels to narrow, reducing blood flow to muscles and joint tissues. This can lead to increased muscle tension and a feeling of stiffness around the joints.”
Another reason could be due to thicker synovial fluid, the fluid which lubricates your joints. This fluid “becomes more viscous in lower temperatures,” Goralsky says. “This reduces its ability to cushion and lubricate, making your joints feel less mobile.”
Ouch. Not only that, but we also tend to move a lot less in cold weather. (We’re not judging - we’re guilty of this too.) This reduced movement can lead to less joint mobility and less natural lubrication.
Time to get moving: Why mobility training needs to be a non-negotiable
Which joints are most likely to be affected?
The most affected joints will vary from person to person, but you may find that your weight-bearing joints, like your hips and knees, as well as your smaller joints like those in your wrists and hands are the ones hurting the most.
“Small joints have very little 'joint space' and are more prone to experiencing stiffness and even pain when blood supply to those joints is reduced in extreme cold, Goralsky explains”
Plus, if you suffer from arthritis in specific joints, it’s likely that these are the joints that will ache more in colder months.
Simple ways to reduce winter joint pain
It’s not all aches and pains though –, there are a number of ways you can help reduce joint pain in cooler months. This can be as simple as a few small habits you can add to your daily routine. Goralsky recommends:
- Performing gentle range-of-motion and stretching exercises – especially after a warm shower or bath.
- Moving for at least 30 to 60 minutes every day. It doesn’t need to be strenuous exercise – just movement. This could be a walk (even just around the house), light stretching or some gentle yoga.
- Keeping affected joints warm with thermal clothing, gloves, or heat packs.
- Using moist heat or warming creams to soothe and relax stiff areas.
- Taking natural supplements as recommended by your health professional.
- Staying hydrated. Synovial fluid – that fluid around your joints – is made up of mostly water so it’s crucial to keep drinking water throughout winter.
When to seek medical help
If recommended strategies aren’t helping to reduce your pain or stiffness, it’s time to see a doctor or medical professional. Goralsky also recommends seeking advice if your pain is getting worse or if your affected joints are feeling hot or swollen in addition to being painful. And, of course, if your pain is so bad you’re unable to move or bear weight, it’s definitely time to seek help.
Managing joint pain in the long term
It’s tempting to cosy up at home during winter months, but maintaining an active lifestyle all through the year can help reduce the need. Exercise regularly to maintain your weight and keep active, as well as to strengthen the muscles around your joints. This will go a long way to keeping your joints feeling supported and less achy when temperatures drop.
Goralsky also recommends following a healthy diet and avoiding foods that promote inflammation. According to The Arthritis Movement, that means saying yes to:
● Fresh fruit and vegetables
● Oily fish (or omega-3 supplements)
● Healthy fats (like olive or avocado oil)
● Turmeric, ginger, and cinnamon
● Nuts and seeds
● Legumes and beans
● Plenty of water
And, sorry to be a party pooper, but it also means saying no to foods that can make inflammation worse, like:
● Processed meats (like sausages and cold cuts)
● Refined sugars
● Trans fats
● Processed snack foods
● White bread, gluten and too many carbs
● Soy bean oil and vegetable oil
● Excessive alcohol
Other long-term strategies include ongoing therapies like hydrotherapy, physiotherapy, osteopathy and myotherapy. This Citro article might help: Resolving body aches and pains: how to choose between a physio, osteo or chiro.
Remember, like anything in life, for these long-term strategies to work, consistency is your friend.
The information on this page is general information only and is not intended as a recommendation of any treatment. Always consult with your health care professional about any symptoms or conditions.
Feature image: iStock/supersizer
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