A lot of people notice that their joints hurt more, are stiffer, or are harder to move in the winter. Winter can make even simple tasks harder for people with arthritis or other joint problems. There are a lot of ideas about why cold weather makes joint pain worse, but scientists still don’t know for sure. Some of these ideas are that the barometric pressure changes, there is less circulation, and people change their lifestyles in the winter.
You can deal with pain and stay active no matter what time of year it is.
Why joints hurt more in the cold
1. Changes in the Pressure of the Air
Barometric pressure is the weight of the air around us. The body’s tissues may stretch a little when the pressure drops, which happens more often when it’s cold. This growth can put pressure on nerves and joints, which can make them stiff or hurt.
2. Less blood flow
When it’s cold outside, blood vessels can get smaller, which slows down circulation and makes it harder for muscles and joints to stay warm and flexible. This lessened blood flow can make things stiffer, especially in the knees, hips, and hands.
3. Moving around less
People may not be as active in the winter because it is so cold. People don’t go outside as much, don’t walk as much, and don’t move around as much in general. Not moving makes the pain worse because it makes joints even stiffer and muscles weaker.
4. The things that are making the problem worse
People who have arthritis, bursitis, or injuries from the past may have flare-ups during certain times of the year because their joints are already more sensitive to changes in the environment.
Helpful tips for relieving joint pain in the cold
Stay warm
Putting on layers of clothes, wearing thermal gloves or socks, and using heating pads can all help keep your joints comfortable. A warm shower in the morning can help your body get ready for the day and ease stiffness.
Stay Moving
Low-impact exercise is one of the best ways to protect your joints. Yoga, swimming, biking on a stationary bike, and walking inside are all good ways to keep your blood flowing and your muscles strong without putting too much stress on your joints.
Every day, do some stretches.
You become more flexible, have a wider range of motion, and are less stiff when you stretch gently. In the cold, your hips, knees, and shoulders get the stiffest. Stretch them out.
Watch your weight.
Extra weight on your body puts more stress on your joints, especially your knees and hips. Losing even a little weight can help with pain and moving around.
Think about foods that help reduce inflammation.
Eating a lot of leafy greens, berries, whole grains, and omega-3 fatty acids can help lower inflammation. Staying hydrated is also important because not drinking enough water can make stiff joints worse.
Use supportive aids if you need them.
Braces, compression sleeves, or shoes with extra padding can help ease pressure on your joints and make it easier to move.
When to See a Doctor
When it’s cold outside, it’s normal for your joints to hurt, but you shouldn’t ignore pain that lasts a long time or is really bad. Go see a doctor if you have any of the following:
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- Redness or swelling around a joint
- Pain that makes it hard to sleep or do normal things
- Inability to move or use joints
- Pain that comes on suddenly and is sharp after a fall or injury
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A doctor can help you figure out if your symptoms are caused by arthritis, an injury, or something else, and then make a treatment plan just for you.
Staying active all year
The most important thing for keeping your joints healthy is to be consistent. It may be hard to stay awake when it’s cold outside, but staying active keeps your joints flexible, your muscles strong, and your pain under control. You don’t have to let winter slow you down. You can take charge of your joint pain by combining warmth, exercise, and good habits.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.