7 Tips to Protect Your Joints This Winter

7 Tips to Protect Your Joints This Winter

 Some say they can predict rain from joint pain, but that's not the only link between weather and joints. Cold temperatures can also cause joint problems.

Winter is more likely to stress your joints if you have arthritis, but people with healthy joints are also prone to winter joint problems.

How Cold Weather Affects Your Joints

Cold weather can affect your joints in several ways:

Muscles stiffen when cold

If you've ever been injured, you know that cold therapy is one of the top treatments for reducing inflammation and swelling. This therapy works well because the low temperature constricts the blood vessels.

The same principle applies to the muscles and ligaments that support your joints. When these tissues contract from the cold, your joint movement is limited. Using a joint with stiff muscles can cause pain and also affect the load on the joint, increasing the risk of injury.

Joints respond to air pressure

Your joints have sensory nerves that detect atmospheric pressure. When the air pressure changes due to the weather, so do your joints. The amount and pressure of fluid in a joint fluctuates in response to changes in external pressure.

When air pressure drops in cold weather, it increases joint swelling and pain. You're more likely to notice these changes if you have arthritis because you have less cartilage. This means that the nerves are more susceptible to changes in the environment.

decreased blood flow

In cold weather, your body protects your organs by diverting some blood from your arms and legs to your core. Slight differences in blood flow can affect your joints.

synovial fluid thickening

Cold temperatures thicken the fluid that normally lubricates joints and supports smooth movement.

practice reduction

They love winter sports, but many spend more time indoors and get less exercise during the winter months.

7 Tips to Protect Your Joints

Whether your joints are healthy, arthritic, inflamed or injured, they need special care during the cold winter months. These seven tips can go a long way toward keeping your joints pain-free.

warm up before moving

It is always important to warm up before exercising or starting any physical activity. However, you can also relieve or prevent joint pain by warming up before getting out of bed or standing up from a sitting position. Gently straighten your arms and legs before moving, and bend your knees, ankles, elbows, and wrists.

stay active

Low-impact activities like walking, biking, and swimming are key to increasing circulation and preventing joint stiffness and pain.

use heat against cold

Relieve joint pain and improve mobility by using a heating pad, taking a warm bath, or soaking in a warm pool.

stay hydrated and replenish electrolytes

When you're out exercising or enjoying winter activities, remember that your body uses more energy when you're active in cold weather. If you overwork yourself, you can quickly develop muscle fatigue that affects your joints.

Cold weather doesn't protect you from dehydration. When you're dehydrated, it's harder for your body to maintain your core temperature. Support the body's energy needs and keep muscles functioning prope rly by replenishing fluids and electrolytes.

dress warmly

When going out in winter, wear warm clothing. Wear layers so you can easily adjust to temperature changes