5 Ways to Manage Joint Pain in Winter

If you live with arthritis or another condition that causes joint pain, you might notice that chilly weather brings more discomfort and stiffness. As the seasons change, you may be preparing for a long and uncomfortable winter. 

Pain management specialist Haddis T. Hagos, MD, understands that increased joint pain can complicate the busy holiday season. At Pain Management Associates LLC in Greenbelt, Maryland, he gives you the tools to manage your joint pain during the cold winter months. 

Why cold weather worsens joint pain

During the winter, people with arthritis tend to find that their joints are achier and stiffer. Some people who don’t have arthritis might also notice their joints aching more when it’s cold, especially in the morning. 

Experts have a few theories on why this happens. 

They theorize that the cold temperatures cause the nerves and blood vessels in your arms to constrict (get tighter), which makes it harder for blood to flow into your joints. More of your blood stays in your core to protect and warm your heart and other organs.

You might also move less during colder seasons, which can cause you to lose strength and flexibility. For some, this could lead to increased joint pain. 

Experts also think cold temperatures cause your synovial fluid (fluid inside your joints) to thicken, which makes your joints stiffer if you have arthritis. 

5 ways to manage joint pain in winter

Dr. Hagos and the team at Pain Management Associates LLC recommend taking these five easy steps to manage your joint pain through the colder months:

1. Layer up

You can keep your joints warm by dressing for the weather to help minimize your joint pain. It may help to wear a thermal layer under your regular clothes and to layer a warm sweater or sweatshirt on top. Of course, always wear a coat when you go outside in the winter, too. 

As an extra tip, if you have joint pain and stiffness because of arthritis, wear a coat that closes with velcro or a large zipper so it’s easy for you to put on and take off. 

2. Exercise regularly

Although the cold might deter you at first, it’s important to exercise regularly during the winter. Exercise helps keep your joints strong and flexible so they’re less stiff and painful. 

You can choose indoor-friendly exercise routines like yoga, pilates, swimming in a heated pool, or walking around an indoor track. 

3. Maintain a healthy weight

Food and feasts are a central part of the holiday season in many cultures, and it’s easy to eat more than you typically do while exercising less. Gaining weight places more pressure on your joints and increases pain. 

Try your best to maintain a healthy weight through portion control, a balanced diet, and daily movement. 

4. Take hot baths and showers

Hot baths and showers offer a fast way to warm up stiff and painful joints. A hot shower in the morning makes it easier to get out of bed and start moving. It can give you the quick boost you need to take a morning walk or trip to the gym. 

You might prefer a warm bath at the end of the day. Some people with arthritis enjoy Epsom salt or mineral baths to soothe painful and stiff joints, but the evidence on their added benefits compared to regular baths is mixed. 

5. Invest in heating pads

When applying heating pads to your painful joints, it’s a great way to offer another way to help your joints and stay warm when it’s cold outside. Place the heating pad on the painful area to help the muscles relax and reduce joint aches. 

Get in touch

If your joint pain doesn’t improve with home care, Dr. Hagos can help. Call Pain Management Associates LLC or request an appointment online for expert joint pain care today.