Joint pain increase in winter: Know the causes and preventive measures

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During the winter season, numerous people are grappled with the widespread problem of joint pain. This article aims to highlight the causes of this seasonal joint discomfort and provide guidance on how to manage it effectively.

Joint pain is a prevalent issue as winter approaches, predominantly affecting the elderly, and linked to arthritis. Other causes can trigger joint and muscle discomfort during the colder months, impacting individuals of all ages. This discomfort could potentially hinder your daily activities. In the chilly winter months, muscles are prone to spasms, and joints often constrict and stiffen.

Another contributing factor is a deficiency of vitamin D, which is common during this season due to limited exposure to sunlight. This lack of sunlight results in insufficient production of vitamin D in the body, which can lead to muscle and joint pain. If you suddenly find yourself in extremely cold temperatures, your joints may be directly impacted due to the disruption of blood circulation in the tissues around the joint.

The fall in the temperature and barometric pressure can negatively impact your joints. Such changes can cause the cartilage and lining membrane to swell, increase the sensitivity of pain receptors in the joints, tighten ligaments and muscles, reduce joint activity due to decreased movement, and disrupt the flow of nourishing fluid within the joint. These factors contribute to a heightened likelihood of experiencing joint discomfort, stiffness, and limited movement, particularly after periods of rest such as waking up in the morning.

Tips to tackle joint pain in winter

Maintain a consistent exercise routine: Pain, stiffness or soreness shouldn't deter you from maintaining your fitness regime during winter. Your joints will benefit from regular low-impact activities. Try to do stretching at home, gymming, yoga or even walking at least 5 days a week for 45 minutes. Maintain an optimum weight to keep joint pay at bay.

Ensure you stay warm: Try to layer yourself to prevent body pain. It is a good idea to use a heating pad when required as suggested by the doctor.

Incorporate more Omega-3 in your diet: Omega-3 fatty acids can reduce joint inflammation and prevent stiffness, especially when consumed regularly. To ease joint discomfort during the colder months, include Omega-3-rich foods like salmon, walnuts, flaxseeds and avocados in your meals. A well-rounded diet consisting of lean proteins, high fiber content, refined carbohydrates, and low saturated fats can promote better bodily functions during winter. Hydrating throughout the day can alleviate winter-related discomforts while consuming easily digestible foods like vegetables is essential. Eating vegetables such as cucumbers and carrots can facilitate waste elimination from the body.

Massages are also beneficial in pain management: Some of the pain originates from joints, while other parts come from surrounding muscles. So, take massages after consulting the doctor.

Hydration is key: And it becomes even more critical during winter. People often remember to drink more water during warm sunny weather, but neglect hydration in winter which leads to dehydration-induced fatigue and aches due to dry air conditions. Aim for at least 12 glasses of water daily.

(Dr Nitish Arora, Consultant Trauma, Limb Reconstruction, Deformity Correction & Pediatric Orthopedic Surgeon, Medicover Hospitals, Navi Mumbai)