5 Ways to Prevent Joint Pain this Winter

Cold temperatures can make your joints feel more achy than usual. For some, the winter season can also cause a loss of joint flexibility and create mobility issues.

At AABP Integrative Pain Care, we specialize in the ongoing management of joint pain caused by rheumatoid arthritis, osteoarthritis, and other conditions.

Our board-certified pain management specialists use the latest treatments, including platelet-rich plasma (PRP) therapy, to support joint health. We also offer recommendations for lifestyle changes to minimize joint problems during the year's colder months.

Why joint pain gets worse in the winter

There are a few reasons why your joints may swell or ache more in the winter. For one, the cold outdoor temperatures cause your muscles to tense up, resulting in less joint flexibility.

Studies also show that shifts in barometric pressure are associated with increased pain due to the expansion they cause in the joints and soft tissues. Pressure changes can also stimulate nerve fibers and trigger musculoskeletal pain.

If you’re concerned about occasional joint aches or chronic pain getting worse this winter, there are strategies you can use to get ahead of the curve. Together with our pain specialists, you can develop a plan to minimize your risk of joint pain when the temperatures drop.

We also offer customized care plans to ease pain and protect against further deterioration of your joints. Our physicians have extensive experience using steroid injections, PRP therapy, and other treatments to improve joint function and health.

Five strategies to keep your joints in great shape this winter

Simple lifestyle changes are often an effective way to maximize joint flexibility and reduce pain. Here are five strategies you can incorporate into your lifestyle this winter to prevent joint problems:

1. Exercise daily

If you sit for long periods, the inactivity can eventually make your muscles and joints feel stiff and painful. A lack of movement can also cause your weight to increase, which puts additional pressure on your joints and can lead to pain.

Regular movement helps keep your muscles strong and your joints flexible. Aim to move at least 30 minutes every day. If your joints are sore, focus on low-impact activities like stretching, swimming, and yoga.

2. Prevent body temperature fluctuations

To prevent your muscles from tensing, try to maintain a consistent body temperature both indoors and outdoors.

Dress in layers that are easy to remove if you get too hot. Invest in insulated outerwear, waterproof gloves, and boots to remove the snow from your skin. When indoors, use an electric blanket to keep your body warm. If your joints feel achy, take a warm bath.

3. Drink plenty of water

Hydration is just as important during winter as it is in summer. Cold, dry air can cause the body to lose moisture and decrease natural joint lubrication.

Drink six to eight 8-ounce glasses of water daily. Winter-friendly foods like soups and hot tea can also provide extra fluids.

4. Supplement vitamin D

Much of the vitamin D you get comes from the sunlight. In the shorter days of winter, you may be prone to a vitamin D deficiency, making you more sensitive to arthritis-related joint pain.

Eat vitamin D-rich foods like egg yolks, fatty fish, and cheese. If you’re still not getting enough vitamin D, consider taking a dietary supplement.

5. Focus on an anti-inflammatory diet

If you have rheumatoid arthritis or other inflammatory conditions, you may benefit from an anti-inflammatory diet.

Many foods offer anti-inflammatory properties, including onions, garlic, green tea, and leafy, dark green vegetables. Plan regular meals that include such foods throughout the winter.

Call AABP Integrative Pain Care in Brooklyn or Garden City, New York, today to learn more about our joint pain treatments before winter starts. You can also book an appointment online.