Podcast: Play in new window | Download
Do your achy joints become more painful in cold weather? Well, you are not alone. Many people complain that during cold weather, especially during late fall and winter, they experience joint pain, especially in the hips, knees, and ankles. The question that arises then, is what is the cause of joint pain in the cold? To answer your questions, we have explored the scientific reasons for this kind of pain and given you applicable tips to help manage joint pain during colder months. Have a look!
Why Joint Pain Occurs Due To Cold Weather
Scientific evidence shows that joint pain feels worse in cold weather. When it is cold outside, nerves and blood vessels constrict in the arms and legs, decreasing blood flow and circulation to keep our inner core, heart, and organs, warmer. This causes our joints to become more stiff and painful.
A drop in atmospheric or barometric pressure may also increase joint pain for some people. Atmospheric or barometric pressure refers to the weightiness of air and decreases in cold weather. This drop in barometric pressure may cause your soft tissues to swell and put pressure on your joints, causing your nerves to transmit increased pain signals.
Also, when it is cold outside, people move around or exercise less, which can lead to a loss of muscle strength and flexibility and, therefore, more joint pain.
Another theory suggests that synovial fluid inside your joints thickens in cold temperatures, causing joint stiffness and pain in cold weather.
Tips to manage joint pain during colder months
Although the cold weather may make your joint pain feel worse, there are some things you can do that can help. Have a glance!
- Dress warmly: Layer clothing to stay warm and reduce exposure to the cold whether you are indoors or outdoors. Consider thermal underwear to protect your hips and knees, and insulated gloves to keep your hands and fingers warm. Also, don’t forget warm boots with good tread to prevent falls. While in the house, keep yourself warm and cozy.
- Regular exercise: It helps build up muscle and bone strength to help protect your joints. It also promotes better mobility by keeping your joints and muscles from becoming stiff. If you exercise outdoors, be sure to dress appropriately and stretch afterward.
- Maintain your weight: Cold and blustery outside can be tempting to coil up in a coach with a warm blanket enjoying your favorite snack and coffee. Pair these situations together, and you get weight gain. Unfortunately, weight gain puts added stress on already painful joints. It’s important to eat a balanced diet with a good check of fruits and veggies, and lean proteins to help maintain weight and promote joint health.
Besides keeping your weight in check, it also ensures your joints are getting the vitamins and minerals they need to stay strong. For achy joints, try incorporating foods that naturally contain anti-inflammatory properties like avocado, oily fish, nuts, garlic, and berries, to help reduce pain. Also, avoid unhealthy choices, such as processed foods, which can cause inflammation.
- Stay hydrated: The cold weather can easily tempt you to assume you do not need to take plenty of water. But remember, just because you are not hot and sweaty doesn’t mean that you are not losing fluids. Dehydration can increase sensitivity to aches and pain, reduce joint fluid lubrication, and cause muscle cramping.
Be sure to drink plenty of fluids, including water, naturally flavored water, or fruit juice. Warm soup and flavored tea also help with hydration.
If you find that cold weather significantly impacts your joint pain, speak to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC. You will get a proper diagnosis and a guide on developing a personalized treatment plan.
