Winter weather can be tough on joints, particularly if you have a condition like osteoarthritis which damages cartilage and causes deterioration to the joint structure.
How weather affects the joints
The science behind why colder, wetter or humid weather may affect joints is not completely clear, but many patients tell us that their joints feel more achy, stiff or painful during the winter months. Some theories suggest that the cartilage inside the joint, which is worn away by arthritis, may lead to increased nerve sensitivity to changes in barometric pressure. These changes in pressure may also cause soft tissues to expand and contract which can increase joint pain.
And, let’s face it, most of us feel less inclined to move around when the weather is cold and wet. In fact, we’re far more likely to stay indoors, relaxing on the sofa and watching TV. This is bad news for joints as inactivity leads to a greater risk of pain and stiffness.
What the science says
Back in 2007, a study[1] published in The American Journal of Medicine, which looked at 200 participants with knee osteoarthritis, found that barometric pressure change and a fall in ambient temperature was associated with an increase in the severity of pain. A more recent study[2] in the Annals of Medicine, published in April 2023, carried out a systematic review and meta-analysis of the association between osteoarthritic pain and weather conditions. Researchers found 14 studies that met their criteria for best-evidence synthesis of a qualitative systematic review. Thirteen of the 14 studies found that weather factors in general, including any kind of meteorological condition, were associated with osteoarthritic pain.
Managing joint pain during the winter months
Of course, if you live with the day-to-day pain of osteoarthritis, you probably don’t need research studies to tell you that a drop in temperatures and certain weather conditions make your symptoms worse. So, the question is, what can you do about it?
It may sound obvious, but keeping your joints warm will help to relieve pain and stiffness. Try wearing thermals, warm socks and thin layers to trap warm air against your body. Warm showers or baths can ease aching and stiffness and using an electric blanket at night can help you relax when you get into bed (although remember to turn it off before you go to sleep). Try a heat pack applied to tender areas for targeted relief.
Staying active keeps joints supple and flexible, helping build muscle and bone strength. Be sure to warm up and cool down properly to minimise the risk of injuries and choose a low impact activity such as walking, swimming or yoga which won’t strain joints that are damaged or diseased. Also, remember to build up gradually rather than suddenly increasing the intensity or duration of your workout. If you have a job that involves a lot of sitting, try and stand up at least once an hour and do some simple stretches and moving around.
It’s important to eat a healthy diet that is rich in fruit and vegetables. Certain leafy green veg such as broccoli, kale and spinach may be particularly beneficial thanks to their high calcium levels which can help to slow cartilage destruction and minimise bone loss.
Alongside healthy eating, maintaining a healthy body weight can really make a difference to your symptoms. According to the Arthritis Foundation[3], losing as little as 11 pounds can improve your joint health and cut your risk of osteoarthritis of the knee by a staggering 50%. It also helps if you need joint replacement in the future.
If you smoke, quitting smoking can help you to stay stronger and healthier and prevent a loss of bone mass.
For more information about joint pain, and for advice on diagnosing, managing and treating osteoarthritis, contact us.
[1] https://pubmed.ncbi.nlm.nih.gov/17466654/
[2] https://pmc.ncbi.nlm.nih.gov/articles/PMC10120534/
[3] https://www.arthritis.org/health-wellness/healthy-living/managing-pain/joint-protection/16-joint-protection-tips
