When you feel it in your bones – managing arthritis pain in colder weather

From johnsoncountypost.com

People with inflammatory arthritis or osteoarthritis experience some pain on a daily basis. However, the winter months can pose extra challenges to arthritis pain management because the colder temperatures can aggravate the condition.

How does cold weather affect arthritis?

While there isn’t one definitive answer as to why colder temperatures aggravate arthritis symptoms, experts are clear on how it happens, including the following:

• Dropping barometric pressure can expand the tissues in and around your joints.
• Cold temperatures can thicken the synovial fluid that lubricates and cushions your joints.
• Lower pressure and temperatures can make your nerves extra sensitive.

Strategies for managing arthritis symptoms

No matter what the time of year and temperature, these are helpful tips to follow during all seasons if you have arthritis, but especially as the colder weather approaches:

Alternate heat and cold:

• Using warmth, such as applying heating pads to aching joints and taking hot baths or showers, can help decrease pain. Be careful not to burn yourself. Use heating pads for no more than 20 minutes at a time.
• Cold therapy, such as applying ice packs to sore muscles, can relieve pain and decrease inflammation after exercise.

Get your vitamin D: In certain parts of the country, many people don’t get enough of the “sunshine vitamin” because of the higher prevalence of cold or rainy days. Even in warmer climates, many people have a vitamin D deficiency—especially in the winter. Choose a good-quality vitamin D supplement if necessary.

Keep your joints moving: Do gentle stretches that move your joints through their full range of motion regularly — every day if possible. Movement can decrease your pain and stiffness, improve your range of motion, strengthen your muscles, and build your stamina.

Know your limits: Balance activity and rest, and don’t overdo anything. If you’re going through a flare, be easy on yourself and don’t force your body to do anything that hurts.

Manage your weight: Being overweight can worsen arthritis and contribute to more pain. Making gradual lifestyle changes you stick to can result in effective, long-term weight loss.

Massage can temporarily relieve pain and joint stiffness. Make sure your massage therapist knows where your arthritis hurts the most.

Mindfulness practices: Meditating, stretching, deep breathing, listening to music, being in nature, and journaling are all great practices for induced relaxation. Do whatever helps you relax.

Practice good posture: A physical therapist can show you how to sit, stand and move correctly.

Stay warm:

• Dressing in thermal layers when you head outdoors in cold weather.
• Insulate your extremities. For example, warm your hands and wrists with gloves and liners and shield your ankles and feet with thick socks.
• Consider using a weighted or electric blanket for a chilly home to keep you warm and cosy.

Stop smoking: Smoking causes stress on connective tissues, which can increase arthritis pain. If you smoke, take this opportunity to quit. Your whole health will thank you for it.

https://johnsoncountypost.com/2024/12/16/a-message-from-adventhealth-when-you-feel-it-in-your-bones-managing-arthritis-pain-in-colder-weather-249146/