How to avoid joint pain in winter : The Tribune India

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How to avoid joint pain in winter

Men and women of all ages who suffer from joint pain dread winters.

How to avoid joint pain in winter


Dr Vivek Mahajan 

Men and women of all ages who suffer from joint pain dread winters. One of their biggest concerns is the sudden intensity of pain that increases as the season advances. People with arthritis and affected by other orthopedic pain witness a steady worsening of symptoms, caused by the stiffening of muscles, ligaments and joints as temperatures decrease. Following are some medically proven ways to beat the cold and control pain due to arthritis in winters.

Wear warm clothes: Do not try to outsmart the weather – if it is cold outside, keep aching hands warm with gloves and add extra layers over knees and legs. If you love to wear dresses and skirts, make sure you also wear tights or leggings to stay warm.

Layer up: Instead of one heavy woolen sweater or coat, wear layers of light woolens. It will help trap the air between layers and keep you warmer. This will also reduce the burden on your musculoskeletal structure, including joints. 

Take warm baths: Warm baths are helpful as warm water stimulates blood flow to stiff muscles and joints, and relaxes these, easing the pain. You may use heating pads or warm compresses to alleviate the pain: Place the heating pad on the affected area to stimulate blood flow to that region and help it heal quickly.

Exercise indoors: Exercise is one of the best ways to stay active and keep your joints pain-free during winter. If you find stepping out the house a challenge, exercise indoors. Try  jogging on a treadmill or riding a stationary bike. Go easy on yourself and your joints though – do not indulge in strenuous exercises and instead, opt for low-impact exercises.

Use a topical medication: Topical medications such as gels, sprays, creams and patches contain pain-relieving substances that help in providing relief from joint pain, although temporarily. 

Topical medications work best for hand and knee pain, where the medication gets absorbed easily. After applying any of these medications topically, always wash your hands, especially before touching your mouth or eyes.

Get a professional massage: Do not avoid taking care of yourself because your body needs you to take care of it. A massage is very effective in relieving joint pain. An hour-long professional massage every week is often recommended until the pain subsides completely. A relaxing massage, especially when your body aches, is the best relief.

Stay hydrated: During winter, water intake reduces, even without you realising it. However, even mild levels of dehydration can make you sensitive to joint pain. Staying hydrated, on the other hand, will help you stay active. Drink at least 2 -3 litres of water daily; it will help your body stay flexible and reduce the stiffness. Besides, drinking water will also keep you full, preventing you from overeating and gaining weight.

Lose weight: This is probably the most difficult job when you have limited capacity to do rigorous exercise. But obesity can lead to various health issues that makes maintaining a healthy body weight important. An increased body weight puts pressure on your feet and knees, which leads to pain. Keep a check on your weight to reduce chances of joint pain.

Take Vitamin D supplements: A deficiency of Vitamin D can make your joints hurt. To cope with this, take in sunlight as much as you can. In winters, since the sun doesn’t shine brightly always, consider taking Vitamin D supplements. You can buy over-the-counter (OTC) Vitamin D supplements. However, it is advisable that you consult your doctor before starting with these supplements.

Include fish oil in diet: Fish oil has good amount of omega-3 fatty acids that help in relieving joint pain. You can buy fish oil from stores or online, but only after consulting your doctor for dosage instructions. Fish oil can cause certain side effects, such as nausea, rashes, or indigestion, which makes it important to exercise caution. If you experience any side effects, inform your doctor about the same.

— The writer is joint replacement and arthroscopy surgeon, Indian Spinal Injuries Center (ISIC), New Delhi

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