With winter in full swing, your joints might be feeling a little extra achy or sore. For individuals who suffer from different forms of joint pain, winter months may not be their most comfortable time of year. Changes in weather, especially colder temperatures, are known to affect joints, causing increased pain, weakness, stiffness and soreness. But why exactly is that? And what can you do to alleviate it?
Here we’ll explore the relationship between cold weather and joint pain, various conditions that can be impacted by weather and tips for managing pain and improving mobility.
How does cold weather impact joint pain?
There is mixed scientific research regarding the connection between cold weather and joint pain. Some studies suggest that certain conditions in the atmosphere, such as a change in barometric pressure, can cause increased joint pain. Barometric pressure is a measure of the pressure in the surrounding air. When this air pressure drops—which is common in the winter months—it can cause bones, muscles and tendons to expand. As a result, the joints within the body experience increased pressure, making it more painful for some individuals to move and flex their joints.
Temperature is another contributing factor that can influence joint pain. Especially for individuals who experience arthritis, cooler temperatures may increase the thickness of synovial (or joint) fluid, causing joints to become stiffer and have less mobility. And because people tend to stay inside and be more sedentary when it’s colder out, they might experience increased joint pain due to less physical activity.
What health conditions are commonly affected by cold weather?
While many people experience joint pain, cold weather can cause symptoms to worsen for those who suffer from pre-existing health conditions. Some health conditions that are impacted by cold weather include:
Arthritis.
In the United States, more than 58 million people suffer from arthritis, with osteoarthritis being the most common. Arthritis can cause pain, swelling, stiffness and a decreased range of motion in the body’s joints. Combined with colder temperatures, individuals with arthritis may experience increased pain during the winter months.
Carpal Tunnel.
Cold weather can exacerbate carpal tunnel syndrome for those who suffer from it. Cooler temperatures can restrict blood flow or cause muscles to expand, which can increase pressure on the median nerve and make it difficult to move fingers and wrists.
Fibromyalgia.
People living with fibromyalgia typically experience pain and tenderness all over the body. While there are different factors that can contribute to increased pain, such as stress or physical activity, those with fibromyalgia might notice that cold weather will make their symptoms worse.
It’s important to communicate changes in pain or symptoms with your health care provider so they can provide the best course of treatment.
How can individuals prevent and improve joint pain?
If you experience an increase in joint pain during colder weather, there are several ways to find some relief:
Keep Your Body Warm.
Dressing in layers before heading out the door will help keep your muscles warm while you’re outside. When you’re at home, taking a hot bath or applying a hot compress or heating pad to affected areas can also help relax your muscles and provide relief.
Exercise Regularly.
Physical activity can help ease joint pain and keep joints flexible. Make sure you properly warm up before your workout, especially if you’re going outside in colder temperatures. If you’re looking to stay inside, there are plenty of exercises you can do at home to keep yourself nimble. Indoor exercise options can include yoga, walking or running on a treadmill, or free-weights.
Living Well from Harvard Pilgrim Health Care and Tufts Health Plan offers complimentary access to weekly fitness classes like yoga and Zumba, and health and wellness webinars, all of which can be done from the comfort—and warmth—of home. Be sure to talk to your doctor before starting an exercise program, especially if an activity causes increased pain.
Maintain a Healthy Weight.
Not only is maintaining a healthy weight important for your overall well-being, but it can reduce pressure on your joints. In addition to exercising regularly, eating a healthy, well-balanced diet will help to maintain a healthy weight. There are even different foods that can help relieve joint pain, such as fish oil, broccoli and green tea.
For additional support, Harvard Pilgrim and Tufts Health Plan members also have access to certified lifestyle management coaches, who can provide structure and additional guidance along your health journey.
Explore Treatment Options.
Depending on the pain you are experiencing, there are different treatment options that might provide relief. Through your health insurer, you may have access to holistic care options such as acupuncture, which can help reduce inflammation and relieve arthritis pain. Chiropractic care can also be an effective method for correcting alignment issues that can cause joint pain.
Just because colder temperatures are here doesn’t mean they should stop you from living a healthy and productive lifestyle. Everyone manages pain differently, and while your doctor might outline a specific care plan, it’s important to find treatment options and at-home remedies that work for your body. This way, you can manage your symptoms and still enjoy the winter season.
