Joint Pain and Winter
Joint pain with aging especially in knees is quite common . This pain whether knees or anywhere often aggravates in winters . This pain can be mild to severe ,might be 24x7 or might come and go .But chronic pain definitely affects our quality of life .
Pain and Over the Counter Medicines ( OTC ) - We often resort to OTC pain killer medicines or gels / creams . OTC drugs can relieve pain for short term only and regular OTC drugs are bad for kidneys . For chronic joint pains there may be underlying reasons also and we need to consult doctors .
Joint Pain and winter - Often joint pains increase in winters , why ? Cold weather means more being indoors , especially for older ones who need not go out to work . Lesser activity can cause muscle weakness and stiffness in joints due to inflammation . Joint pain discourages our mobility . Less mobility or movements means less blood flow and less lubrication in joints . Gradually this pain might increase causing more problems .
Reasons for joint pains in winter - Joint pains particularly in knees and hip increase in winter . The exact cause of this isn’t exactly known but mostly may be related to the following reasons -
1 . Change in Atmospheric Pressure - This causes expansion and contraction of tissues resulting in more pressure on nerves and pain signals .People especially with arthritis / osteoarthritis are more sensitive to barometric pressure changes .
2 . Thickening of joint fluid - Lesser winter temperature causes thickening of Synovial fluid ( a thick viscous liquid which protects and lubricates our joints ) . This lessens lubrication of joints .
3 . Lesser physical activity - Cold winter temperature keeps us indoors , meaning less activity and poor blood circulation . This leads to muscle weakness and stiffness in joints .
4 . Immune system response - Our immune system responds more promptly and actively in winter causing inflammation in joints .
5 . Diets - Remaining inside sometimes causes eating more rich and sugary foods . This can cause inflammation .
6 . Humidity - Usually winter is more humid . This may cause swelling of soft tissues .
7 . Mood change - The effects of cold weather on mood can also be a factor of rise in joint pain . In studies , it has been seen that cold weather lowers our mood .
How to manage joint pains in winter - Of course, it is not possible for us to change the weather but we can manage it to a great extent with some efforts like -
1 . Indoor activities like - . We can remain active indoors also We can peddle stationary indoor bikes .
2 . Use of stairs - A few stairs up and down daily helps keep legs strong and promote joint health .
3 . Diet - Eating anti-inflammatory foods rich in Omega 3 fatty acid , vitamin C and D, ginger , Curcumin ( found in turmeric ) etc.
4 . Exercises which are gentle to joints , stretching , therapy ( as suggested by doctor suiting your personal status ) , yoga , Tai Chi etc.
5 . Weight - Try to maintain a healthy weight .
6 . OTC medications as suggested by your doctor .
7 . Practice Relaxation - Practicing meditation . Take a break , stop from the normal routine and try to relax and calm your mind . Slow down , close your eyes , deep breathing .
8 . Avoid alcohol and smoking - Though some people may feel temporary relief from pains with alcohol and smoking , in the long run it may add to our pain , it slows down healing , circulation and increases chance of degenerative disc issues .
9 . Distracting - You can keep yourself busy in some activities like reading , gardening , joining a club so that you can take your mind off the pain instead of focusing on it .
10 . When temperature drops in winter, keep warm by wearing suitable clothes , a warm shower , and hot packs / heating pads as suggested by the doctor .
Lastly if nothing works doctors may suggest for surgery / joint replacement
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