5 Tips for Managing Joint Pain in Cooler Weather

If you’re one of the 53 million Americans with arthritis, you’ve likely noticed your symptoms worsen during the fall and winter when temperatures start dropping. 

Several factors contribute to this, including changes in barometric pressure, decreased blood flow, and increased stiffness.

While not everyone with arthritis experiences a seasonal increase in pain, those who do often need to limit activities or reduce their commitments just to cope. But what if there was a way to manage your symptoms without having to make any drastic changes?

Our team of interventional pain management experts at Sunshine Spine and Pain Specialists, PLLC, in Sarasota, Florida, regularly counsels patients on this very topic. 

Keep reading to learn five of our top tips for easing joint pain. With the right approach, you can stay active and comfortable throughout the holiday season.

Tip 1: Stay warm

Cold weather affects your joints in several ways. It causes your blood vessels to constrict, limiting circulation. It also makes your muscles and tendons less flexible, increasing the risk of stiffness.

You might not be able to change the weather, but you can protect your joints from cold air and chilly winds. 

For example, if you’re going to be outdoors for a while raking leaves or putting up holiday decorations, dress in layers. If your symptoms flare up indoors, try soaking in a warm bath or applying a hot water bottle or heating pad to the affected joints as needed.

Tip 2: Keep moving

When your joints are stiff and achy, even small movements can be painful, but that doesn’t mean you should stop moving altogether. The phrase “movement is medicine” is especially important during the fall and winter.

Low-impact exercises, such as walking and cycling, can warm you up and help keep joints flexible. 

Gentle stretching offers similarly beneficial effects. For example, research shows a simple yoga routine can significantly reduce joint pain, ease stiffness, and improve quality of life.

Tip 3: Eat joint-friendly foods

During the winter months, highly processed and sugary foods are often staples. You don’t have to avoid your favorite holiday treats, but it’s important to limit them because they can worsen inflammation and make flares more common.

Try to include joint-friendly foods in your meals and snacks. For example, fatty fish like salmon, nuts, and leafy greens all contain omega-3 fatty acids and other nutrients that can ease inflammation and reduce joint pain. 

Staying hydrated is equally important, as it supports joint function and helps reduce stiffness.

Tip 4: Limit the risk of fall-related injuries

We don’t have to worry about snow here in Florida, but if you plan on traveling over the next few months, take steps to reduce your risk of fall-related joint injuries. 

For example, wear comfortable and supportive shoes when walking, exercising, or doing yardwork. 

If your doctor has prescribed a medical device, like a cane, walker, or brace, use it accordingly. 

Similarly, practice good form if you’re lifting heavy boxes or decorations. Taking the extra time to lift with your legs instead of your back can help keep your joints healthy.

Tip 5: Listen to your body

Joint pain isn’t always preventable. Even under ideal circumstances, it’s normal to experience aches and stiffness occasionally. 

Although discouraging, it’s important you listen to your body. If a joint feels swollen or painful, take a break. Pushing through the discomfort can increase your risk of injury and make things worse. 

Don’t be afraid to ask for professional help. If your joint pain worsens or keeps you from seasonal activities, we can determine the underlying cause. From there, we’ll make personalized treatment recommendations to support your mobility all winter long.

We can support your mobility and help reduce joint pain

If you’re concerned about joint pain and stiffness during the fall and winter, make an appointment at Sunshine Spine and Pain Specialists, PLLC. 

After a comprehensive evaluation, we can create a custom plan that helps you feel your best. We may recommend physical therapy, regenerative medicine, or a combination of treatments, depending on your needs.