10 Hacks to reduce joint pain in winter

Dec 20, 2024

TOI Lifestyle Desk

Steps to reduce joint pain in winter

Winter can exacerbate joint pain, making every activity a chore. It is possible to reduce discomfort by keeping warm, active, and following simple lifestyle changes that will keep your joints healthy all season.

Keep warm

Dress in layers and use warm blankets for cozy joints. Heating pads or warm baths can also help in relieving stiffness and improving circulation.

Be active

Regular low-impact exercises include walking, yoga, or swimming, which keeps joints flexible and does not make them stiffer. Avoid sitting for a long time.

Use hot and cold therapy

Hot packs relieve stiffness and help in the use of cold packs to reduce swelling and inflammation. Use the two alternatively for the best relief.

Avoid overexertion

Don’t overwork your joints. Break tasks into manageable segments, use assistive devices and rest when necessary to prevent further strain.

Vitamin D supplement

With winter, comes a dearth of sunlight that leads to vitamin D deficiency. Joint pain can become more painful. Vitamin D-rich foods must be consumed, or supplements may be taken, if your doctor deems it safe.

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Massage therapy

Gentle warm oil massages can improve blood circulation, reduce stiffness, and even relieve pain. Choose oils like mustard, sesame, or eucalyptus.

Use joint support accessories

Wear knee braces, elbow supports, or compression gloves to stabilize joints and reduce discomfort during daily activities.

Maintain a healthy weight

Extra body weight stresses your joints. Maintaining a healthy weight can help remove unnecessary strain, especially on weight-bearing joints like knees and hips.

Hydrate

Drink plenty of water throughout the day. Proper hydration helps keep your joints lubricated, thus reducing discomfort and stiffness.

Eat anti-inflammatory foods

Incorporate omega-3-rich foods into your diet, including salmon, walnuts, and flaxseeds. Add turmeric, ginger, and green leafy vegetables for fighting inflammation.

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