Shivering and Stiff: 6 Tips to Ease Winter Joint Pain

As temperatures drop and winter settles in, you might notice an increase in body aches and joint pain. Many people experience discomfort in their joints or muscles during cold weather, ranging from mild stiffness to significant pain.

Why do joints hurt in cold weather?

The exact reason cold weather affects joint and muscle pain isn’t entirely clear, but several factors may contribute:

  • Barometric pressure changes: Cold weather often brings changes in barometric pressure. A drop in pressure can cause tissues to expand slightly, leading to increased joint pain, particularly in those with arthritis or previous injuries.
  • Reduced blood flow: When temperatures drop, your body prioritizes sending blood to vital organs, which can reduce circulation to extremities like your hands, feet, and joints. This decrease in blood flow may lead to stiffness and discomfort.
  • Thicker synovial fluid: The fluid that cushions your joints, called synovial fluid, can become thicker in colder temperatures, making joints feel stiff or achy.
  • Muscle tension: Cold weather can cause muscles to tense up, increasing soreness and a greater likelihood of injury during physical activities.

Common pains associated with cold weather

  • Arthritis flare-ups: People with osteoarthritis or rheumatoid arthritis often report worsening symptoms during cold weather.
  • Muscle stiffness: Tight muscles and reduced flexibility can occur due to the cold.
  • Back pain: Cooler temperatures can exacerbate chronic back pain, especially for those with pre-existing conditions.
  • Injury-related pain: Old injuries, like fractures or sprains, may feel more sensitive during winter.

Tips to prevent and manage cold weather pain

While you can’t control the weather, there are plenty of ways to minimize its effects on your joints and muscles:

  1. Stay warm: Dress in layers and keep your extremities covered with gloves, scarves, and warm socks. Heat packs or warm baths can also provide relief.
  2. Stay active: Regular movement helps keep joints flexible and muscles loose. Opt for indoor exercises like yoga, stretching, or light resistance training if it’s too cold outside.
  3. Hydrate: Staying hydrated is just as important in winter as it is in summer. Proper hydration helps keep joints lubricated and reduces stiffness.
  4. Use anti-inflammatory remedies: Over-the-counter medications like ibuprofen can help reduce inflammation and pain. Always consult with a health provider before starting any medication.
  5. Invest in proper footwear: Shoes with good support and insulation can help protect your feet and reduce joint impact during winter activities.
  6. Warm up before activities: Take time to stretch and gently warm up your muscles and joints before heading out into the cold or exercising.

When to see a doctor

If joint or muscle pain persists or worsens despite preventive measures, it’s important to seek medical advice. Pain that interferes with daily activities or is accompanied by swelling, redness, or fever should be evaluated by a health provider.

Stay ahead of winter pain

Cold weather doesn’t have to slow you down. By taking proactive steps to protect your joints and muscles, you can stay comfortable and active all winter long.

Don’t let winter aches hold you back. Schedule a visit to address your joint and muscle pain and get expert tips for managing your health this winter. Walk in or book online for quick and convenient care!

Don’t let winter aches hold you back. Schedule a visit for your joint and muscle pain and get expert tips for managing your health this winter.

Walk in or reserve a time with Hold My Spot®.

Sources:

UChicago Medicine, Cleveland Clinic, OrthoSports Associates, Arthritis Foundation, National Library of Medicine, CDC, HCA Midwest Health, Cleveland Clinic, Mayo Clinic

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