Why Do My Joints Hurt in the Winter?
Do you ever feel stiff and achy during the winter months? Changes in the weather, particularly when the temperature drops, can be hard on your joints.
There are a few possible explanations as to why cold weather bothers some people’s joints more than others. You can take steps to avoid that dull, aching pain that creeps in during the winter.
Why the Cold May Cause Pain
While there’s not a single reason why your joints might ache in the winter, there are a couple of theories:
- Cold temperatures cause nerves and blood vessels to constrict, which reduces circulation to our limbs to keep our core warmer. Decreased blood flooding to our extremities can lead to pain in those areas.
- Changes in barometric pressure can cause our tendons to expand and increase pressure on our joints.
However, if you already deal with chronic pain, you might be more susceptible to cold air triggering that pain.
“If you have chronic pain in an area or have a condition like arthritis, nerve endings in those areas are more sensitive to cold and perceive it as painful,” says Linda Scholl, DPT, a physical therapist at University Orthopaedic Center.
Avoiding Aches in the Winter
Even if you have chronic pain or arthritis, here’s how to lessen or avoid joint pain in the winter:
- Stay active. Exercise helps keep your joints mobile. Strength training two to three times per week increases your muscle and bone strength, which takes pressure off the joints. “One of my favorite quotes is, ‘Motion is lotion,’” Scholl says. “If something is stiff, start moving—it’ll increase blood flow to that area and bring oxygen and nutrients there, as well as heat.”
- Stretch. Be sure to properly warm up your body before exercising, especially if you are outdoors. This helps dilate your blood vessels and improves blood flow. Keep in mind you may need to incorporate longer warm-up times in cold weather.
- Wear proper clothing. Dress in layers to keep your body warm, particularly around your core. A warm core helps improve blood circulation throughout your body.
- Drink water. You may not think about drinking water as much when it’s cold outside, but adequate hydration is important. Dehydration impedes nerve function, decreases the production of the lubricating fluid in our joints, and decreases blood flow.
- Continue healthy habits. Eating a healthy diet and getting plenty of sleep are important components of maintaining joint health. Pick foods that are known to have anti-inflammatory properties, such as fish, nuts, fruits, and green, leafy vegetables. Eating calcium-rich dairy can help your bone health.
“Although we may want to hunker down, we’re not meant to hibernate,” Scholl says. “Diet, sleep, and exercise are all very important to keep up with, even in the winter months.”
When to Seek Help
If winter joint pain does strike, utilizing heating pads or simply taking a warm bath can help soothe the pain and improve blood flow.
However, there are some red flags that indicate professional care could be beneficial.
“If you have unchangeable pain or pain that gets worse with activities, medical attention can help you diagnose what is going on,” Scholl advises. “A physical therapist can help you understand your symptoms and identify exercises specifically for you to start feeling better.”
