As temperatures drop, the soft tissues around the knee joint contract, reducing flexibility and increasing tension. Additionally, cold weather reduces atmospheric pressure and barometric pressure, which can cause tendons to stretch and contract, leading to increased pain sensitivity.
If the cartilage in the knee (cushion) thins over time due to wear and tear, it can expose nerve endings that are very sensitive to cold and pressure changes. There is also a lubricating fluid, called synovial fluid, in the knee that helps the joint move. As temperatures get colder, this fluid becomes thicker, affecting the free movement of the knee and making movement more difficult and stiff.
These physical reactions are often attributed to the increased discomfort experienced by people with knee problems in cold weather. Not to mention, there are many pre-existing sports injuries that can be aggravated by the cold, including patellar tendinitis, runner’s knee, and others.
Strategies for preventing knee pain in cold weather
While you can’t control the weather, there are steps you can take to help reduce pain and discomfort in your joints, including:
1. Keep your knees warm
Continuously staying warm can also help maintain flexibility and reduce stiffness. Wearing the right clothing, such as knee sleeves or thermal tights, can help retain heat and reduce the impact of cold weather on knee pain. Make sure you wear layers of clothing and have gloves, warm socks, a weather-appropriate jacket, and a winter hat to keep you warm when you’re out in the cold.
2. Do warm-up exercises
Spend five minutes doing dynamic movements before any physical activity. Warm-up exercises help strengthen your cardiovascular system by increasing blood flow to your muscles and increasing your body temperature. Warming up before exercise also reduces stiffness and prevents joint injury.
3. Engage in low-impact exercises
Engaging in regular low-impact exercises, such as swimming or cycling, can help strengthen the muscles around your knees, providing better support and reducing your chances of experiencing pain in cold weather.
If you are a runner, don’t stop running suddenly. Walking is your friend. When you need a break from running, keep walking so your knees don’t get cold and start to hurt. If necessary, replace running with walking altogether to maintain your rhythm and momentum and avoid stiffness.
4. Maintain a healthy weight
Excess body weight can put extra pressure on your knees, exacerbating any existing pain. By maintaining a healthy weight, you can reduce the stress on your knees and minimize the effects of cold weather. If you are struggling with your weight, CMC Weight Loss may have some new solutions to help you.
5. Stay indoors on very cold days
Whether you are exercising or participating in other activities, choose things you can do indoors when the winter weather is at its harshest. Instead of running outside on snowy sidewalks, run on the treadmill for 20 minutes of cardio. When you get to work, wear extra layers if your work environment is colder and you feel like your joints are not working properly. Take a warm bath or soak in the tub when you get home.
