As the temperatures start to fluctuate, you might notice a familiar ache in your knees, wrists, and ankles. You might even feel discomfort in your shoulders and hips. Cold weather joint pain is a common problem, and we often see patients struggling more with joint soreness and stiffness as temperatures drop.
Understanding why this happens, who is more prone to it, and how to prevent and treat it is critical to staying active and pain-free through the colder months.
Why Does Cold Weather Joint Pain Happen?
Cold weather can cause joint pain for several reasons.
For one, your body works harder to keep vital organs warm when it’s cold. This evolutionary life-saving action reduces blood flow to your extremities, including your joints. Lower circulation can cause stiffness and discomfort.
Another reason is that when the weather changes, especially with cold fronts, there is a drop in barometric pressure, which can cause tissues to expand. This expansion increases pressure on your joints, leading to pain, especially in those with pre-existing conditions like arthritis.
Finally, in colder temperatures, muscles tend to contract and tighten. Stiff muscles place additional strain on joints, making movement feel more uncomfortable.
Who Is More Likely to Experience Cold Weather Joint Pain?
Some individuals are more susceptible to cold weather joint pain than others. You’re more likely to feel discomfort if you:
- Have Arthritis — People with osteoarthritis or rheumatoid arthritis often experience increased joint pain during cold weather due to the sensitivity of inflamed joints to temperature and pressure changes.
- Have Previous Joint Injuries — If you’ve experienced an injury like a sprain, fracture, or surgery in the past, the scar tissue and surrounding muscles may respond more intensely to cold.
- Are Over 50 — As we age, the cartilage in our joints naturally wears down, making us more prone to weather-related discomfort.
- Lead a Sedentary Lifestyle — Less active people tend to have stiffer joints, making them more prone to cold-induced discomfort.
How Can You Prevent Cold Weather Joint Pain?
While you can’t control the weather, you can take steps to minimize its effects on your joints.
First and foremost, keep yourself and your joints as warm as possible. Dress warmly and layer with thick socks, gloves, and long underwear or leggings when temperatures plummet.
Joint health is a year-round effort, though; taking care of your body will help minimize or completely prevent cold weather joint pain.
Start by staying active and getting regular movement every day. Frequent physical activity keeps your joints lubricated and muscles strong and flexible. Some wonderful exercises include yoga, swimming, walking, dancing, low-impact cardio, and weight training. Best of all, you can do most of these indoors at home or in gyms when the weather is bad.
At the very least, daily stretching and mobility exercises are vital for healthy muscles and joints and can be modified for almost everybody.
Combining regular movement and exercise with a balanced diet also helps you maintain a healthy weight. Excess weight puts added pressure on your joints, leading to pain and inflammation, especially as you age. Avoiding or shedding extra weight reduces joint strain. Plus, lean proteins and vegetables contain many nutrients that support joint health and healing.
Another consideration for improving joint health is taking supplements. Certain ones, like glucosamine, chondroitin, and omega-3 fatty acids, can support joint health. However, you should always consult your healthcare provider before adding supplements to your routine.
How to Relieve Cold Weather Joint Pain
Whether you’re already feeling joint pain from recent weather changes or you know it’s coming, there are both natural and medicinal ways to find relief.
Natural Treatments
- Chiropractic Adjustments — Regular chiropractic care helps to maintain proper joint alignment and mobility, reducing inflammation and stiffness.
- Massage — A professional massage can relax your muscles and improve circulation, thus relieving joint pain.
- Hot Compresses — Likewise, applying heat to the affected area also relaxes muscles and increases circulation.
- Warm Baths — Besides simply warming you up, soaking in a bath, with or without Epsom salts, can help relieve muscle tightness and soothe aching joints.
(Scientific evidence has not conclusively shown direct benefits from soaking in Epsom salts. However, it is virtually risk-free and has centuries of anecdotal evidence that it soothes pain and inflammation. If you already have Epsom salts on hand, feel free to add them to your bath!) - Stay Hydrated — Even in cold weather, staying hydrated is crucial for keeping your joints lubricated.
- Anti-Inflammatory Foods — Incorporating foods rich in antioxidants, such as berries, leafy greens, and fatty fish, can reduce inflammation in the body.
Medicinal Treatments
- Over-the-Counter Pain Relievers — Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can help reduce inflammation and alleviate pain.
- Topical Pain Relievers — Creams and gels that contain menthol or capsaicin can provide temporary relief by numbing the area or distracting from the pain.
- Prescription Medications — For those with chronic joint pain, a doctor may recommend stronger medications or corticosteroid injections to reduce inflammation and improve mobility.
Don’t Let Cold Weather Slow You Down
Cold weather joint pain can be frustrating, but it doesn’t have to keep you from doing the things you love.
Understanding why it happens and taking proactive steps to prevent and treat it can make a big difference in your comfort during winter. Remember, taking care of yourself all year long can help you handle weather changes better.
If you’re struggling with persistent pain, don’t hesitate to seek chiropractic care or consult with a healthcare professional for a tailored treatment plan.
Stay warm, stay active, and keep those joints moving!
