4 Ways To Reduce Winter Joint Pain

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Winter's frigid temps can do more than nip at your nose. For people living with joint pain, freezing temperatures - combined with low barometric pressure and precipitation - only increase discomfort.

"There are ways to curb the intensity of achy, stiff joints and help to make winter's chill more bearable," says Trevor Banka, M.D., an orthopedic surgeon at Henry Ford Health. Spring will come again, but in the meantime try Dr. Banka's sensible suggestions.

1. Keep an eye on the scale.

Spending hours snuggled indoors is enjoyable, but your joints may pay the price. Inactivity can lead to weight gain, which adds stress on already painful joints, like the knees. "The knee sees up to six times of your body weight," says Dr. Banka. "That means if you gain 10 pounds, your knees see an additional 60 pounds of pressure. It works the other way, too. If you lose 10 pounds, your knees are off loaded by 60 pounds! This can dramatically improve joint pain."

2. Exercise.

Inactivity leads to decreased range of motion and even more joint pain. Staying active through the winter promotes better joint function and mobility, not to mention a brighter outlook. Regular exercise will keep your weight in check, too. "The best joint-friendly exercises are non-impact activities like swimming, cycling or using the elliptical," says Dr. Banka. "Try to avoid pounding or jarring exercises like running and repetitive jumping." They add pressure on the joints. And don't forget to stretch: daily stretching exercises can stall off joint stiffness.

3. Stay warm.

Frigid air can be quite a shock to the body, especially your joints. Whether you're going for a walk or running errands, it is important to dress in layers. Consider wearing thermal underwear and extra socks. Wear tights or leggings to protect your knees and insulated gloves to protect your wrist joints and hands. Don't forget supportive shoes or boots with good tread to protect against falls.

4. Eat well.

A nutritious diet wards off weight gain, promotes overall health and positively impacts your joint health. To reduce pain-inducing inflammation around the joints, eat foods with omega-3 fatty acids like salmon and nuts. Leafy, dark greens like kale and spinach provide you with vitamin K to strengthen bones. Enjoying vibrant vitamin C-filled foods like oranges, red peppers and tomatoes can help to slow cartilage loss and the pain that comes with it.

Categories : MoveWell

Tags : Orthopedics, Trevor Banka