8 amazing tips to reduce bone and joint pain during winters
Oh, those aches and pains. As soon as winter arrives, my knees, hips, and back feel so sore that I have to think twice before getting up. I wish spring would come already.
If you’re also suffering from stiff, achy joints and are looking for ways to manage the pain, this blog is for you. Instead of just praying for warmer days, I’ve got a few tips that make these chilly months more bearable.
Keep reading to learn how I’ve learned to keep the pain at bay during the winter. But first, let’s address the question plaguing your thoughts.
Why Do I Feel More Pain During Winter
Most people will experience significantly more joint and bone pain during the winter, even those who are pain-free all year round. So what are some of the reasons for this?
First off, your muscles usually tense up in the cold, creating tension in the joints that reduces their mobility and flexibility.
Furthermore, according to Dr. Mariko L. Ishimori, the fluid between our joints becomes thicker in the cold. As a result, the joints feel stiff, losing their smooth and fluid movement.
On top of that, the pain sensitivity also increases during winter. That means the colder you get, the more uncomfortable you feel.
Now that you know why you’re feeling more pain than usual, let’s focus on some easy ways you can manage your weather-related symptoms.
How to Reduce Winter Joint Pain
1. Stay Indoors
As they say, prevention is better than cure. Since the frigid air can make your joints feel sore and stiff, staying indoors in severe weather conditions may be the easiest way to steer clear of pain.
But it’s not merely the cold I’m talking about. Snow and ice can make it difficult to walk outside. One slip and you could end up dealing with more pain. So whenever you go out, wear supportive shoes that protect your feet and prevent you from slipping.
2. Dress Warm
Did you know that warmth helps relax muscles, increasing elasticity and reducing joint stiffness? In fact, bundling up is a great way to stay warmer, whether you’re inside your home or outside.
But to add more warmth, layer your clothing. Three layers can help keep you nice and comfortable in the winter.
The base layer should be snug but not too tight. (e.g., undershirts, leggings, and thermals). This layer can offer extra warmth and support to your joints and surrounding ligaments. The middle layer traps your body heat and helps keep you warm (e.g. sweatshirts, knits, flannel, and fleece). The outer layer acts like a shield and prevents the cold from entering (e.g., waterproof jackets and puffer jackets).
While layering, always remember to choose something that doesn’t hinder movement or affect your balance.
Movement increases blood flow to your joints, helping to improve function and mobility. Plus, it allows your body to flush out pain-producing chemicals. So staying active throughout winter is crucial.
Create a regular exercise routine that focuses on stretching and strengthening your muscles. This can significantly improve bone and joint health. So hop onto your yoga mat or treadmill and get moving!
4. Control Your Weight
Let’s be honest. We’re all guilty of nibbling more snacks and snuggling under the covers during the winter. If these habits aren’t monitored, you could end up gaining a lot of pounds rather quickly. And that will place more stress on your already aching joints.
An easy way to keep your weight under control is to exercise and count calories. Keeping tabs on your weight can help identify unhealthy habits and allow you to make better lifestyle choices.
5. Eat Healthy
Ever wondered why we feel hungrier in the winter? As the temperature drops, we need to stay warmer. This signals the mind to increase our appetite. When we eat, the body breaks down food, and the internal body temperature rises, helping us feel warmer.
Okay, that’s all good. But the important question is, what should you eat?
Ideally, you want to consume a nutritious diet that enhances bone health – and helps manage your weight.
At the top of the list are dairy products, such as skim milk and fat-free yogurt. They’re high in calcium, an essential nutrient that strengthens your bones.
Aim to incorporate other healthy foods, such as seafood, nuts, and seeds. They’re great sources of omega-3 fatty acids that help lessen inflammation around the joints and reduce pain.
But besides this, leafy greens, such as spinach, broccoli, and kale, are another healthy option. They’re packed with vitamin K, a nutrient essential for strong bones.
So stock up on a variety of healthy foods.
6. Use CBD products
CBD is the latest miracle drug, claiming to treat various conditions. Its potential pain management properties make it the perfect remedy for bone and joint pain during winter.
Even though more research is required, preliminary reports show that CBD can reduce bone and joint pain. When applied topically, CBD interacts with the receptors on the skin and helps decrease pain and inflammation. In order to get the best results, consider buying quality CBD products from reliable brands like Oasis Cosmetics. CBD will definitely act as your savior for chronic, inflammatory, or sports and physical activities-related pain.
The dry winter air can dehydrate you. On top of that, some people don’t feel that thirsty and forget to drink enough water during winter. Unfortunately, dehydration can increase your sensitivity to pain.
So keep a water bottle close by and remind yourself to sip water. You can also hydrate with other options, such as green tea, juice, or soup. You’ll be surprised to learn that increasing fluid intake keeps your joints well-lubricated and working smoothly.
8. Take Vitamin D Supplements
Vitamin D is vital for healthy bones and muscles. Plus, its anti-inflammatory properties have been shown to alleviate joint pain. But since the winter days are shorter, and the inclement weather can make it difficult to stay outdoors, it’s hard to get in the natural daily dose of Vitamin D from the sun. So taking supplements can be an easy way to maintain optimal Vitamin D levels in the body.
Over to You
By now, you have a couple of tips up your sleeve on how to reduce bone and joint pain during winter. A few lifestyle changes can help ease joint pain and stiffness – and make you feel better.
However, make sure to discuss these suggestions with your doctor to learn the proper way to incorporate them into your daily routine. And if the pain worsens or you notice any swelling, consult your physician as soon as possible.