Get those achy joints moving

Even though we had a bit of a warm up for New Years, the cold season is here to stay for a while. Many of my patients experience more joint pain this time of year, and not enough time is spent discussing how the change in weather can impact our achy joints.There’s a few factors that can increase this achy feeling during the wintertime. 

Inside our joints, there is synovial fluid– this is what absorbs the shock of different movements such as walking, running, or lifting. Joints with large amounts of synovial fluid include the knees, shoulders, hips, elbows, and even the joints in our hands and feet. Synovial fluid is usually similar to the consistency of egg whites. However, in colder temperatures, the fluid thickens which reduces the ability for the fluid to move freely. This is often why our joints feel stiff or creaky in the colder weather leaving some of us feeling like the Tin Man. 

Many of us know that the barometric pressure changes with the weather and can even impact hobbies such as how the fish are biting or where they like to hang out. Many people don’t realize that barometric pressure can also play a role in what our joints are doing. In warmer weather, barometric pressure tends to be higher while cold weather causes the barometric pressure to drop. Barometric pressure also drops when it rains— some people with sensitive achy joints can sometimes predict when it’s going to rain. This is because when barometric pressure drops, body tissues tend to expand, leading to increased inflammation and joint, tendon, and even nerve pain. People with scarring, inflammation, or adhesions can experience hypersensitivity in cold weather. 

The last major component of cold weather and joint pain is lack of activity. As winter continues on, I hear from more and more people and horse owners that they just are not nearly as active. It’s much more difficult to go for a walk in icy, snowy conditions or trudge out to the barn and work the horse after picking ice out from under their hooves. Psyching yourself up to put on several layers to go out and tackle the cold weather also doesn’t sound the greatest either. Unfortunately, extended periods of inactivity is the worst thing for people suffering from joint pain. Most of these conditions do better with frequent movement, exercise, and stretching. 

While this all may sound like doom and gloom, there are ways to protect your joints from the cold. The biggest is trying to stay warm in general. Wearing a thermal base layer if you are going to be outside is a huge help to keeping your entire body warmer. Also consider warming up your car before heading out. (While it’s healthier for your car) it also keeps your joints from stiffening up while you’re doing your errands. Spend time by the fire— there’s something about a hot fire that warms your soul differently. Don’t sit for too long at one time though, try to get up and move every hour. Sitting by the woodstove is also a great place to do some gentle stretches to keep those muscles and joints moving. Visit your local chiropractor and get adjusted and get some MOTION into those joints.  On really bad days, try to manage your swelling. Elevate any swollen joints above your heart. You can also try snug gloves or compression socks. Lastly, try to keep yourself in good spirits– psychological well being directly affects your ability to tolerate pain. Find things to do on a daily basis that make you happy and do those things! Read a book, go snowshoeing, crochet, listen to music, cook a yummy dinner, go ice fishing. Winter activities are endless– sometimes it’s just easy to forget what makes you happy.