Winter is already in full force and for some of us, that means achy joints that hurt a little more than usual when the thermometer drops.
And while it may seem counterintuitive, it’s more important than ever to keep moving and stay as active as possible even when cold and snowy conditions may make regular movement a little more challenging, said Endeavor Health orthopaedic surgeon Ravi Bashyal, MD, an expert in minimally invasive hip and knee replacement.
Barometric pressure drops can increase swelling
“There is a scientific reason that your joints are more uncomfortable in colder weather. Lower temperatures come with a drop in barometric pressure, which can cause joints to swell a little and create more pressure and pain around an arthritic joint,” explained Dr. Bashyal.
Additionally, muscles tend to tighten up in colder weather making you feel more stiff and less flexible. “It can be harder to get going and move around in the cold and that is exacerbated if you already have arthritis,” he added.
Blood vessels constrict to keep your core warm in extreme cold, which means less blood flow and circulation to the extremities, which can also increase the sensation of pain, particularly for those with sore joints.
Movement is the best medicine
But it can become a negative cycle as many people tend to be less active in the colder months, which leads to more stiffness and joint pain, said Dr. Bashyal. People are also less likely to stay properly hydrated in the cold, and hydration is important for overall wellness, he added.
“Staying active is the biggest thing you can do to counteract the negatives of cold temperatures,” said Dr. Bashyal, who acknowledged that many people need an extra dose of motivation to exercise when it’s cold outside.
The muscles, tendons and tissues around the joint all do better with regular movement, even for those who have already had joint replacements.
Walking inside, whether it’s on a treadmill or in a mall, is a good option as is stationary cycling, yoga and any other indoor activities. For those who choose to brave the weather and get some exercise like brisk walking outside, it’s important to dress warm, starting in layers and wearing gloves and hats that cover your ears to protect against frostbite.
Exercise caution in icy condition
It’s also essential to look for ice, being especially careful with fresh snow that could be covering slippery patches.
Holiday parties and colder weather may mean more comfort foods and sweet treats, but it’s a good idea to maintain a healthy diet which can help reduce inflammation and maintain a healthy body weight, which are important for joint health and overall wellness.
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