Are the cold winter months marred by severe joint pain with aches that can make you or your loved ones squeal out in pain? It is not a sole event, as the increasing stiffness of the joints as the temperature drops in winter is common, as exposure to low ambient temperatures causes joint temperatures to fall more significantly than muscle or skin temperatures. While the cold cannot be controlled, many people unknowingly make common mistakes that can worsen their joint pain. The habits that can aggravate joint pain for people who are suffering from arthritis (swelling and tenderness of one or more joints) can range from completely giving up on movement to solely relying on external heat.
5 Common Mistakes That Worsen Winter Joint Pain
There are two possible reasons why the joints ache during winter. These reasons are rooted in the science of drop in pressure, joint fluid thickening, to blood vessels constricting. The European Project on Osteoarthritis (2014) has detailed how the three aspects are impacted in the cold. The common winter pain can result from the following reasons:
- A drop in barometric pressure, which means that the falling pressure allows tissues around the joints to expand, and this puts pressure on the nerves.
- Joint fluid thickens, leading to stiffness and limited mobility.
- Blood vessels constrict in the cold, reducing blood flow to the extremities, which can heighten pain sensitivity.
Completely Abandoning Exercise
In the cold winter months, people tend to ignore how much exercise they need for proper functioning. It is tempting to stay cozy tucked under a warm blanket, but reducing or completely abandoning exercise can result in complete immobility. The act of reducing physical activity can lead to stiffness and muscle loss as the immobility starves the joint cartilage of nutrients and prevents the release of natural joint lubricants.
Tip: Focus on low-impact, indoor exercises like yoga, stretching, swimming in a heated pool, or stationary cycling. If there is heavy air and water pollution, use air purifiers and filters, respectively, to avoid the development of health issues due to exercise in such conditions.
Skipping Hydration And Fibre
People tend to drink less water in the cold as there is less moisture loss due to limited sun exposure and a drop in temperature. People don't tend to feel thirsty, which can backfire as hydration is needed to deal with a drop in temperature. Dehydration can increase pain sensitivity and cause the tissues of the body, including the cartilage, to lose lubrication and flexibility. And eating a diet that lacks fibre can inflame the joints further.
Tip: Set reminders to drink water, herbal teas and consume a variety of hydrating foods like soups, stews, and high-fibre vegetables.
Read Here: Living With Arthritis? Follow These Expert Tips To Manage Joint Pain In Winters
Relying On External Heat
Spending excessive time in heated rooms, sitting beside a heat source like a radiator, room heater, heating pad, or fireplace can make the environment feel great. But this temporary heat can only mask the internal inflammation, and this can even make the stiffness rebound in a greater way.
Tip: Use heat therapy strategically ( warm showers for 15-20 minutes) and combine it with internal anti-inflammatory actions (eating a fibre-rich diet, prescribed and monitored supplement intake as needed).
Wearing Damp Footwear
This is a grave error that can allow the cold air, moisture and chill to directly enter the feet and hands, aka the extremities, which can trigger Raynaud's phenomenon ( severe reduced blood circulation to small joints), making the joint pain far worse.
Tip: Layering the hands with gloves and feet with warm socks, waterproof boots.
Neglecting Vitamin D
An adequate amount of vitamin D is responsible for nutrient absorption in the whole body, and when exposure to the sun is limited, there is a need to supplement it immediately. A dramatic fall in the vitamin D levels can affect the whole body and make the joint pain worse. Vitamin D is responsible for bone health and regulating the immune system, and low levels of vitamin D are linked to increased inflammatory pain in arthritis patients.
Tip: Consult a medical professional about targeted vitamin D supplementation and increase the intake of omega-3 fatty acids ( flaxseeds, walnuts or fish oil) to actively reduce inflammation in the body.
Read Here: Vitamin D3 Deficiency Is A Silent Epidemic, Says Expert; How To Prevent
Not Implementing Proper Wintercare
The simple way to enjoy winter comfort is to layer up smartly with thermals to regulate body temperature. Another simple way to manage joint pain is to keep the posture correct while working and relaxing on the office chair or couch, respectively.
Tip: Warm up with stretches before leaving the house to strengthen joint muscles.
Managing winter aches is less about fighting the weather and more about controlling daily habits. By avoiding these simple mistakes, the ability to deal with winter aches can become easier. Do not let the cold dictate the winter discomfort; just being mindful and proactive is important.
Read More: Winter Cold Causing Joint Pain? Try These Hacks For Relief
Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
