Easy Ways to Protect Your Joints in Cold Weather Activities

It isn’t just a myth that people with arthritis can predict weather changes. Although winter weather doesn’t cause arthritis, chilling temperatures can increase sensitivity to pain and make arthritis symptoms worse.

With careful planning and proper safety precautions, you can relieve symptoms of osteoarthritis and joint pain by staying active in the cold months.

Inactivity Makes Joint Pain Worse

Although you may notice your joints feel more stiff and achy in the winter, it doesn’t mean you should stop moving. Drops in barometric pressure cause muscles and tendons around the joint to expand, which can make the joint feel tight and constricted.

Cold temperatures may bring on blood vessel spasms in the feet and hands for people with Raynaud’s phenomenon, which affects 12 percent of individuals with rheumatoid arthritis.

While we may prefer cozy activities like reading, crafts or watching television in the winter, our joints become less pliable when we don’t use them.

“During cold weather, we move less, especially if it’s snowy and icy,” said Tamara King, a professor of physiology at the University of New England in Maine. “There is a lot of research showing that if you increase your sedentary behaviors, you tend to get an increase in pain, especially chronic pain. And, of course, joint pain is one of those symptoms.”

Regular Exercise Relieves Pain and Maintains Joint Mobility

A daily fitness routine can keep your joints loose and limber, especially during the fall and winter months. You can implement simple habits to protect your joints in damp and frigid conditions.

Begin and End with Stretching

Stretching should be a daily exercise for people with arthritis, but stretching is especially important before exercise. Take time to lengthen every muscle group before doing physical activity. Proper stretching will warm up your muscles and prevent injury. Pay careful attention to stretch the muscles around the wrist, ankle, knee and shoulder joints.

After you finish your workout, do the same stretches to cool down that you did during your warm-up. You may notice that you can stretch deeper during your cool-down stretch because warm muscles are the most pliable.

Wear Layers

Rather than donning a heavy winter coat while working out, opt for an insulated shirt and a zip-up jacket along with a hat, scarf and lightweight gloves. You want to stay warm while you exercise, but you may overheat quickly once you begin working up a sweat.

After your workout, take a warm bath or shower and apply heat to soothe sore muscles and joints.

Show Caution to Prevent Injury

Sidewalks, roads and paths can be slippery in the winter, so use caution during activities. Wear supportive footwear with sufficient tread. You may want to scale back on the intensity of your exercise or avoid strenuous activities that can cause debilitating injuries like hip fractures, ACL tears or kneecap dislocations.

Be Consistent

You may have heard the phrase, “Motion is lotion.” Consistent exercise is one of the most effective ways to manage symptoms of osteoarthritis or any form of arthritis.

“Our joints operate best in temperate weather,” said Dr. Mariko Ishimori, MD, interim director at the Cedars-Sinai Division of Rheumatology in Los Angeles. “When the weather gets cooler, the synovial fluid that acts like motor oil in our joints becomes more like sludge.”

The Centers for Disease Control and Prevention found that regular exercise can improve function and decrease arthritis pain by up to 40 percent.

Make it your goal to get 150 minutes of moderately intense exercise every week, as well as two days of strength training.

Indoor Activities Can Also Improve Joint Health

On rainy days, you can select an indoor activity for stretching and strengthening. If you belong to a local gym or fitness center, you could attend a yoga or cycling class. Swimming indoors and engaging in water aerobics provide an effective cardiovascular exercise while being easy on the hips, shoulders and knees.

During days of inclement weather, you can get an equally good workout in your own home. YouTube has thousands of free instructional videos for pilates, yoga, tai chi, stretching and calisthenics. Endless possibilities exist for you to raise your heart rate, move your joints and mobilize your body.

Medications Can Provide Temporary Relief of Arthritis Discomfort

During chilly days when your joints are particularly sensitive, consider using ibuprofen or another non-steroidal anti-inflammatory drug (NSAID) to alleviate inflammation and discomfort. Always check with your doctor before beginning a new medication, even if it is over the counter.

Your doctor may suggest an NSAID cream that you can apply to soothe sore joints.

An Orthopedist Can Help You Exercise Safely

If you’re new to exercise, talk to an orthopedist about your joint pain and stiffness. Adhering to a doctor-recommended fitness plan increases your chances of avoiding injuries and achieving faster outcomes.

An orthopedist can offer an array of treatments and suggestions for you to stay active and manage arthritis. Depending on your condition or injury, you may need physical therapy, a cortisone shot or a surgical procedure to restore joints’ range of motion.

Weight loss can also relieve joint pain and increase your mobility, so you can ask for resources regarding nutritional support.

Are you looking for a bone and joint specialist? Our orthopedists practice in 47 locations throughout the country, and they are eager to help you maintain your active lifestyle. Call today to make an appointment.