Joint pain this winter: From workouts to diet, orthopaedic surgeon shares tips

New Delhi: Winter is a challenging time for many individuals, particularly those prone to joint pain and stiffness. The drop in temperature, coupled with reduced physical activity, often leads to discomfort, especially in older adults or individuals with arthritis. In an interaction with News9Live, Dr. S. Arumugam, Senior Orthopaedic Surgeon, Prashanth Hospitals, Chennai, shared tips for dealing with winter joint pain. From workouts to diet, read on to learn some pro tips.

Why Does Winter Aggravate Joint Pain?

1. Stiffening of Muscles and Ligaments: Cold weather causes muscles, tendons, and ligaments to tighten, reducing flexibility and mobility. As muscles play a crucial role in joint movement, their stiffness often leads to joint discomfort.
2. Reduced Physical Activity: The chilly weather discourages outdoor activities like walking or exercising, which leads to reduced joint movement. This inactivity can exacerbate stiffness, further limiting mobility.
3. Decreased Blood Flow: Exposure to cold reduces blood flow to extremities, such as fingers and toes. This diminished circulation can result in stiffness and increased sensitivity in the joints.

When Should You Be Concerned About Joint Pain?

While occasional stiffness and discomfort are common in winter, certain symptoms may indicate a more serious issue requiring medical attention:

1. Persistent pain throughout the day, regardless of temperature changes.
2. Morning stiffness that doesn’t improve as the day progresses.
3. Swelling, redness, warmth, or tenderness in the affected joint.
4. Severe pain that limits joint movement.
5. Involvement of multiple joints, or symptoms accompanied by fever or unexplained weight loss.

If you experience any of these symptoms, it is advisable to consult an orthopedic specialist promptly to rule out conditions like rheumatoid arthritis, osteoarthritis, or joint infections.

Tips for Managing Joint Pain in Winter

Nutrition for Joint Health:

1. Anti-Inflammatory Foods: Include omega-3 fatty acids (found in fish, walnuts, and flaxseeds), turmeric (rich in curcumin), and green leafy vegetables to reduce inflammation.
2. Calcium and Vitamin D: Dairy products, almonds, and fortified foods help maintain bone strength. Sun exposure, even during winter, is vital for vitamin D synthesis.
3. Spices and Herbs: Ginger, cardamom, and other Indian spices with anti-inflammatory properties can be added to meals or tea.
4. Hydration: Stay hydrated, even during winter, as dehydration can exacerbate stiffness.

Exercise and Physical Therapy:

1. Warm-Up Exercises: Gentle stretching before starting your day improves blood flow and reduces stiffness.
2. Low-Impact Activities: Walking, yoga, or swimming in a heated pool are excellent options.
3. Strengthening Exercises: For younger individuals, resistance training after warm-ups helps build muscle strength, providing better joint support.
4. Physiotherapy: Seek guidance from a physiotherapist to ensure proper exercise techniques and avoid injury.

Additional Lifestyle Tips:

1. Heat Therapy: Use hot water bags or heating pads to soothe aching joints. Warm baths can also provide relief.
2. Dress Warmly: Wear kneecaps or thermal wear to keep joints warm. Elderly individuals may benefit from using kneecaps during the day.
3. Stay Active: Avoid long periods of inactivity. Even short, frequent movements help maintain joint flexibility.

Advice for Elderly Patients and Those with Arthritis

Dr. Arumugam emphasizes that elderly individuals, especially those with osteoarthritis, often experience more joint pain during winter. Simple measures like wearing kneecaps during the day, using heat packs, or gently massaging joints with warm hands can provide relief. “Keeping the affected joints warm is key,” says Dr. Arumugam. “A hot water bag or even rubbing your hands to generate warmth and placing them on your knees can make a difference.”

Conclusion

Winter doesn’t have to be a season of pain and immobility. With the right nutrition, regular exercise, and proper care, joint discomfort can be effectively managed. If symptoms persist or worsen, do not hesitate to consult an orthopedic specialist for personalized care. Dr. Arumugam advises, “Taking small, consistent steps to maintain joint health during winter can help you stay active and pain-free throughout the season.”