If you have arthritis, whether you have inflammation or not, you may notice that your joints become more uncomfortable when the weather gets cold. When the temperature drops, you may experience more joint pain. This is no coincidence, as colder weather can be hard on your joints.
While cold weather does not cause arthritis, it can make aches and pains worse. Cold temperatures can increase pain sensitivity, slow blood flow, and cause muscle spasms.
Joint pain in cold weather is caused by the following basic factors:
- Changes in atmospheric pressure: Simply put, atmospheric pressure is the weight of air molecules pressing down on us. Also known as barometric pressure, it tends to change as the temperature changes. As a cold front approaches, the cold, dense air pushes the warmer, lighter air in front of it up, causing a temporary drop in atmospheric pressure. The drop in pressure allows the tissues in your body to expand. This expansion can compress your joints, making it painful to move and bend.
- Thickening of synovial fluid: Every joint in your body contains a substance called synovial fluid. Synovial fluid helps absorb shocks and lubricates the joints, allowing them to function smoothly. Some studies have shown that cold weather can cause synovial fluid to thicken, much like water turns to mud and ice. When fluid thickens, it can’t move freely in a joint. As a result, the joint has to strain harder to move, causing pain and reduced mobility.
- Lack of physical activity: Regular activity and exercise are some of the best ways to relieve joint pain. However, many people tend to stay indoors and be less active when it’s cold. Lack of physical activity can weaken your muscles and bones. When this happens, your joints become harder to move because they rely on your muscles and bones to function. When your joints struggle more, they can become worn out and inflamed more quickly.
- Mood changes: Colder days and longer nights can have a very real effect on your mood. Some people just experience a brief case of anxiety called the “winter blues.” Others may develop seasonal affective disorder, which is a form of clinical depression. Studies have shown that your body’s chemical response to anxiety or depression can also increase your sensitivity to pain. So feeling depressed when it’s cold can make your joint pain worse.
You’re less likely to want to get up and do things when you’re sad or depressed. The more you sit around with nothing to distract you, the more likely you are to focus on your pain, worsening your symptoms.
Methods to prevent joint pain in cold weather
If you are one of the many people who suffer from joint pain in cold weather, you can use the following tips to help relieve the pain:
1. Stay warm
We are talking about joint pain in cold weather, so the first thing you should do is stay warm.
If you are indoors, consider these tips:
- Move: Physical activity helps blood circulate throughout your body, which helps keep you warmer.
- Use a blanket: Of course, you can’t move around forever. When you are relaxing, covering yourself with a blanket will help retain heat.
- Control the climate: Keep your home heating at a comfortable temperature.
- Wear layers: It’s not summer anymore. Wear a sweater over a T-shirt and sweatpants, and maybe leggings or long underwear underneath.
- Don’t go barefoot: Your extremities are the first to lose heat when you are cold, so don’t leave your feet exposed. Wear slippers or some comfortable wool socks when you’re at home.
If you’re going out in the cold, you should:
- Dress appropriately: Wear layers and minimize your skin’s exposure to cold temperatures.
- Wear a windproof/waterproof jacket: Your body loses heat significantly faster when it’s wet and/or windy, so wear a windproof and waterproof jacket if it’s raining or snowing.
- Wear a hat: While the old myth that you lose 80% of your body heat through your head is a myth, heat definitely escapes through your head if you’re exposed. Wearing a hat will block one more outlet for your precious body heat.
2. Stay active
Do what you can to stay active and exercise. It can be easy to become lethargic in the winter. But physical activity helps ease joint pain and keep them flexible.
Being active and exercising also helps keep your muscles and bones strong, allowing them to support your body better and making it easier for your joints to do their jobs. This will help keep your joints from wearing out, preventing the onset of pain.
If the weather permits, dress warmly and go for a walk. You’ll get some exercise while still enjoying the fresh air and avoiding the feeling of being stuffy when the temperature drops.
Even if it’s too cold to go outside, there are plenty of exercises you can do at home to stay strong. Try low-impact activities like yoga, Pilates, stretching, strength training with light weights or just your body weight, and core exercises.
3. Stay Hydrated
Although you tend not to sweat as much in the winter, staying hydrated is a year-round task. Water helps lubricate your joints and flush out toxins that can cause inflammation.
But when you’re dehydrated, your body takes water from wherever it can and redistributes it to the most important areas. Joint cartilage contains a lot of water and is one of the first parts of the body to lose water. When this happens, your joints can’t move as easily and often stiffen. Additionally, the sudden lack of water causes more toxins to remain, causing even more inflammation and pain.
Make sure you’re drinking your recommended daily water intake, even in cold weather!
4. Stay cheerful
It’s easy to feel depressed when it’s cold, and when you start to feel depressed, your chronic pain often flares up.
Spend more time with family and friends, indulge in a favorite hobby, or find a completely new one.
