Millions of Americans have arthritis or other musculoskeletal conditions that cause joint pain and stiffness. These symptoms happen throughout the year, but for many, they’re especially noticeable during the winter months when temperatures drop, and changes in barometric pressure can make joints feel creakier.
The good news is that if you’re struggling to move comfortably, there are simple steps you can take to feel better.
To help guide you, Nora Taha, MD, an interventional pain specialist at LiveWell Pain Management, shares this simple guide. Keep reading for three things you can do to ease joint pain this winter and feel your best.
Cold weather tightens your muscles, reduces circulation, and can make joint fluid thicker, all of which can lead to joint pain and stiffness. You can’t necessarily change the temperature, but you can support your joints by keeping them warm.
Before going outside, make sure to bundle up. Dress in layers and protect sensitive areas, such as your knees and finger joints, with thermal socks and gloves. If you find yourself feeling stiff or uncomfortable, try heat therapy. Taking a warm shower or applying a heating pad to an affected joint after being in the cold can ease discomfort and allow you to move confidently.
When it’s cold outside and your joints ache, it’s tempting to skip exercise. But this can actually worsen symptoms. Regular movement is an effective way to keep your circulation flowing and your joints mobile.
Try to get at least 30 minutes of physical activity, five days a week. If you’re too stiff to lift weights or go for a jog, lower the intensity. Swimming, cycling, yoga, or light stretching offer low-impact ways to reduce joint pain without sitting on the sidelines.
For optimal results, make sure to warm up beforehand and cool down after. These practices can extend the workout by a few minutes, but they can lower the risk of injury and delayed onset muscle soreness.
Maintaining a healthy weight is one of the best ways to reduce pressure on your joints and ease pain and stiffness. What you eat and drink can directly support this goal.
At the start of a new year, many people enjoy post-holiday leftovers and sweets. There’s nothing wrong with having a few cookies or treats, but these items can increase joint inflammation and worsen pain and stiffness.
To reduce these risks, we recommend:
Some people also benefit from taking supplements, such as glucosamine and chondroitin. Though research is ongoing, some evidence suggests these may help reduce stiffness and support joint mobility.
Increased joint pain during the winter is a common side effect of cold weather, but we can help you feel better. Depending on your needs, Dr. Taha may recommend acupuncture, regenerative medicine, or physical therapy to support pain-free movement.
To learn more, call the nearest LiveWell Pain Management office in Elmwood Park, Englewood, or Paramus, New Jersey, or request an appointment online.
