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Soothe the sore joints

With chill in the air even stronger, people living with arthritic joints must have noticed a spike in overall discomfort, stiffness and pain in muscles and joints.

Soothe the sore joints

Time to bond too: When the sun shines, take some time out to go out and explore the neighbourhood with your grandchild



Vivek Mahajan

With chill in the air even stronger, people living with arthritic joints must have noticed a spike in overall discomfort, stiffness and pain in muscles and joints. People with pre-existing orthopaedic conditions normally dread winters as it makes their joints more painful and inflexible. Some people even seem to wonder if cold temperature has a direct link with increase in pain, while some say that they instantly get to feel slight changes in their bones and joints as if it is an indication that winter is here.

While there is very little scientific evidence to support the shooting up of joint pain during winter, increase in neck pain, back ache, inflammation and other mobility issues do occur in most patients of arthritis as the mercury goes down; in fact, they become more likely to experience osteoarthritis. It is a complex interplay of several factors that makes winters all the more difficult for people with arthritic knees, shoulders or hip joints. 

Elevation of pain

Firstly, our pain-bearing threshold decreases dramatically as winter sets in. Also, blood doesn’t circulate very well during this season and the penetration to the extreme parts of the body is too weak. 

Barometric pressure shift may lead to discomfort or inflammation of the joints, which are not always ready to adapt to the changing weather. This is why even a minor injury or just a little cut may cause intense, piercing pain. In winters, our body prefers to keep warm blood close to the heart and this may result in decreased blood circulation to the joints, making them more painful and stiff at times. 

Increase in pain is obviously experienced by people who have had orthopaedic injuries or other issues in the past, such as a fracture or sprain or bone fusions. With sudden changes in atmospheric pressure, our nerve endings becoming more sensitive, adding to the increased discomfort. 

Another very significant cause of rise in joint pain is that our levels of physical activity tend to go down drastically during winter. Many people, especially the elders, prefer to stay indoors and hibernate. Most of the times, the daily walking or exercising schedule is also not followed strictly as it seems uncomfortable to step out. Now, we all know how crucial regular workout is to keep our joints healthy. When it comes to arthritic joints, mobility is all the more necessary to prevent rigidity. Lack of exercise and physical activity in winters further worsens stiffness in the joint.

Overcoming aches

While it is tough to get rid of joint pain completely if you are already living with arthritic joints, the best we can do is to prevent the condition from worsening. Staying warm and active is our body’s primitive defense mechanism to combat arthritic pain, especially when the weather is damp.

Here are some more tips that you should adhere to for keeping joint pain at bay during winters:

  • Exercising increases blood circulation and enables warm blood to reach all the peripheral areas of the body, including the joints. Regular exercise also helps in keeping our muscles strong and healthy. Unfortunately, most of us forego our daily exercise regimen during the winter chill. Remember, you need it all the more during this season. So, if you have already started an exercise plan, make sure to stick to it.
  • A deficiency of vitamins can manifest in the form of joint pain or inflammation as they tend to become flabby. You can solve this problem by checking on your diet. Make it a daily habit to take simple foods such as ginger and turmeric, which help in relieving pain. Also, make sure to have vitamin-rich fruits and vegetables such as oranges, cabbage, carrots, spinach and tomatoes. 
  • If you feel less thirsty in winters, it doesn’t mean that your body needs less water. The cartilage between the joints is a smooth soft tissue responsible for reducing friction. For its surface to remain smooth, it has to remain hydrated. Hence, drink a lot of water to prevent join pain from worsening. 
  • Try to keep moving all the time rather than shrinking yourself into an easy chair. Take a morning walk and expose yourself to sunlight as much as possible to get adequate Vitamin D.
  • Low impact activities such as aerobics, swimming, weight training, and moderate cycling can reduce stiffness and increase blood flow in the joints. On the other hand, applying an ice-pack can be useful in reducing swelling and alleviate winter aches and pains. Before applying the pack, do ensure to cover the entire knee joint. 
  • The most effective therapy to combat joint pain during this season is a combination of physiotherapy and heat therapy. You may use heating pads and blankets to provide additional warmth for soothing muscles and painful joints. Physiotherapy and occasional body massage helps keep muscles and nerves strong, and joints flexible. 
  • Your doctor may recommend additional support for arthritics joints. For example, braces can be worn to provide more support and stability to the joint. In case the pain is intense, knee braces give a great relief. Do make sure to consult an orthopaedic specialist even if you are having minor pain in joints and muscles.

— The writer is consultant joint replacement surgeon with Indian Spinal Injuries Center, New Delhi

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