For many people living with osteoarthritis, winter can bring more than just frosty mornings…it can also trigger an unpleasant increase in joint pain and stiffness.
The Cloudy with a Chance of Pain project, run by the University of Manchester, followed thousands of people with long-term pain conditions for over a year. It found a clear link between certain weather patterns and increased pain for many participants, especially colder temperatures, higher humidity, and drops in air pressure.
While we can’t control the weather, we can certainly do our best to prepare for it. Here are some simple to follow tips that could make all the difference to how your joints feel this coming cold season.
1. Keep Your Home Warm
The NHS recommends aiming for at least around 18°C indoors. When it comes to joint pain this is especially true because warmth improves blood flow, relaxes muscles – think about how when it’s cold you tense up, it’s the last thing you need for already painful joints – and helps reduce stiffness. Simple energy-saving tweaks, such as draught excluders and thicker curtains, can make an even bigger difference than you might realise. Heated throws or blankets can be inexpensive to run and can focus warmth right where you most need it.
If heating your home is not affordable for you, you may be entitled to assistance, particularly if you are on certain benefits. The Citizen’s Advice Bureau also has some great advice for keeping your home warm and dry on a budget.
2. Layer Up
If you struggle each winter with figuring out how to dress appropriately for the temperature, try layering your clothing. This provides better insulation by trapping warm air between the fabrics. Which is even better for joints as most of these tend to be under clothes. Even gloves can be worn and with modern material don’t necessarily prohibit you from doing tasks you’d usually do without gloves on. Breathable fabrics can also help keep you dry by drawing perspiration away from your body.
Making sure to wear gloves and thick socks or slippers when indoors. This can not only help with pain by keeping the joints in your hands and feet warm, but, along with a hat, it can help your body retain heat, which often leaves through exposed skin.
3. Keep Moving
Gentle, regular activity helps to keep your joints flexible and your muscles nice and strong. In cold weather it can be difficult to find the motivation to get out and about to keep moving. Your usual gentle walks to ease joint pain might become less appealing. So, when it’s too cold or frosty outside, why not try swimming or aqua aerobics? Classes for these often take place in a heated pool, which can be really soothing while still keeping you moving.
There’s also yoga, Pilates, and loads of great classes and tutorials online for exercise appropriate for any level, including some that will allow you to remain seated the entire time. The key thing is not to let your joints hibernate over the winter, keep them moving, because the more you do the more they will support you when you need them.
4. Stay Safe Outdoors
The streets can get slippery in autumn and winter. Between wet leaves, icy pavements, and lower visibility, your risk of falling is increased during this time. As touched on above, it is so important to keep moving if you can, so don’t let this stop you from going on walks or spending time outdoors, but do take extra care.
Be cautious, avoid slippery areas, stick to salted or otherwise cleared walkways, wear supportive footwear with good grip, and consider walking poles if necessary, as they can offer some extra stability. The last thing you want is to have a fall and make joint pain worse.
5. Warm Your Joints
Directly warming your sore and stiff joints can do wonders. A hot water bottle, or a microwaveable wheat bag applied straight to where the pain is coming from can offer a lot of relief, as can taking a warm bath or shower. A heated blanket over your knees when seated can help to avoid stiffness, as well as making sure to keep moving.
6. Stay Hydrated
When it’s cold outside, it’s easy to forget to drink enough water. Hydration is key for joint health, however! Your joints contain synovial fluid, which helps them move smoothly. Staying hydrated helps to support the lubrication of your joints.
The NHS recommends 6-8 glasses a day and says that “Water, lower-fat milk and sugar-free drinks, including tea and coffee, all count.”
7. Top Up Your Vitamin D
There’s much less sunlight in winter, only 7 to 8 hours of it on the shortest day of the year. The NHS recommends that most UK residents take a daily supplement of 10 micrograms (400 IU) and other sources that you can incorporate into your diet include egg yolks, oily fish, and red meat.
Vitamin D helps to support healthy bones, muscles, and your immune system, making it essential for those with osteoarthritis.
Winter can be tough on your joints, but with the right habits you can reduce the impact. Stay warm, keep moving, and look after your overall health. Your joints will thank you.
Please always remember to consult with your doctor or healthcare professional if you’re considering making significant changes to your lifestyle or diet. If you’re still looking for pain relief, FlexiSEQ can be an effective treatment. FlexiSEQ lubricates the cartilage in joints to relieve pain and stiffness and improve impaired joint function associated with all stages of osteoarthritis.
