8 simple tips to prevent arthritis pain in winter

Winter often exacerbates joint and bone discomfort, particularly for individuals with chronic conditions like arthritis. The cold weather can lead to reduced blood circulation, which increases stiffness and pain in the joints. Also, the drop in barometric pressure during winter causes tissues around the joints to expand slightly, intensifying swelling and discomfort.
Chilly weather can worsen several bone and joint conditions, including osteoarthritis, rheumatoid arthritis, osteoporosis, sciatica, and tendinitis.

The cold not only increases stiffness and discomfort but also often leads to reduced physical activity, which weakens the muscles supporting the joints.
This decline in muscle strength further aggravates pain and mobility issues, making winter particularly challenging for those with existing bone and joint problems.

Dress in layers: Wear warm clothing, especially around the joints, and consider thermal layers for added insulation. Layer your clothing to keep joints warm.
Use heating pads: Apply a heating pad to areas where you feel pain, as heat therapy can improve blood flow and reduce stiffness and discomfort.
Warm baths and showers: A warm bath or shower can also provide relief by soothing sore muscles and improving joint mobility.

Staying active

Physical activity is vital for managing arthritis symptoms, but cold weather can make outdoor exercise difficult. Thus, opt for indoor activities to keep joints mobile and reduce stiffness.
Low-impact exercises: Activities like yoga, swimming, and indoor cycling are gentle on the joints while keeping you active.
Stretch Regularly: Daily stretching helps maintain flexibility, which can minimize stiffness and improve mobility.
Home Workouts: If going to a gym isn’t convenient, try at-home exercises like light weightlifting, resistance band exercises, or even dancing.

Eat a healthy diet

According to Dr. Akhil Goel, Consultant – Rheumatology, Manipal Hospital, Jaipur, “Diet plays an important role in strengthening bones and fighting inflammation. Add foods rich in omega-3 fatty acids, such as fatty fish like salmon, tuna, or mackerel, flaxseeds, and walnuts, as these help reduce inflammation in the joints. In addition, eat a nutritious and balanced diet and add antioxidant-rich fruits and vegetables such as berries and leafy greens. Limit the consumption of processed foods. Ensuring an adequate intake of vitamin D is also crucial, especially during the winter months when sunlight exposure is limited. Incorporating vitamin D-rich foods like fortified dairy products, eggs, and mushrooms into the diet can benefit people with joint pains.”

Adequate hydration

According to Dr. Hitesh Bhandari, consultant – Orthopaedics, Indian Spinal Injuries Centre, Vasant Kunj, “Cold weather often reduces water intake, which can affect joint lubrication. Drink plenty of water to maintain hydration. Water helps in maintaining joint lubrication and supports overall bodily functions. People must stay well-hydrated, opting for water and herbal teas over sugary or caffeinated beverages.”

Maintaining a healthy weight

Being obese can place extra strain on your joints, leading to an increase in joint pain. Maintain a healthy weight during the winter by a combination of exercise and a healthy diet. This will not only improve your overall health but also improve your arthritis symptoms and prevent further joint damage.

Maintain joint care with physiotherapy

Regular physiotherapy sessions can offer substantial relief from arthritis pain, especially during the winter season when joint pain can intensify.

Medications and supplements

One should regularly take the anti-inflammatory medicines for various rheumatic diseases as advised. Also, supplementing the body with vitamin D and other supplements can provide relief from arthritis pain, but take them on the recommendation of your doctor. Apply pain-relief ointments and anti-inflammatory gels to ease swelling and pain.

Manage stress and adequate sleep

Meditation and breathing exercises help in reducing stress. Ensure you’re getting a sound sleep, as poor sleep can worsen pain sensitivity.
By taking preventive measures and staying proactive with joint care, you can minimize the impact of winter on your bones and joints, ensuring better mobility and quality of life even in the chilliest months.