People are less active in the winter months, which can worsen symptoms (Image: Alamy/PA)
As the bitter weather arrives, you may begin to feel a recognisable ache settling into your joints. But is this seasonal discomfort merely a coincidence?
Here are some typical causes behind these winter aches and some expert-endorsed strategies on how to prevent and manage them….
Which areas are most commonly affected by joint pains during winter?
“All joints can be affected, but it can be particularly noticeable in joints with complex bone structures furthest away from our core body, with hands and feet being particularly susceptible to these pains,” explains Jon Taberner, community rehabilitation implementation specialist at Nuffield Health. “If you have damaged or worn joints, you will also likely see an increase in pains in these joints in colder weather. “.
What factors might contribute to joint pain during winter?
Decreased activity
“People are generally less active in the winter months because it’s colder outside, so they might be doing less walking, less outside exercise and might even go to the gym less because of the barrier of it being cold to get there,” explains London-based physiotherapist Ben Lombard. “This reduced activity can lead to reduced lubrication and muscle weakness, which can cause joint pain.
Don’t hesitate to flag anything concerning up with a professional (Alamy/PA) (Image: Alamy/PA)
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“Joints are surrounded by something called a synovial membrane, and synovial fluid is produced by that membrane. The job of the synovial fluid is to lubricate the joints and when you do less movement and when it’s generally colder, the synovial fluid will be less fluid and more thick.”
Barometric pressure drop
“In winter the barometric pressure often drops, and can cause muscles and tendons to create more pressure on the joints, leading to joint pain,” Lombard explains.
Reduced blood circulation
“As the weather gets colder, our body pulls blood away from our extremities to protect our vital organs and keep them warm,” Taberner points out. “This results in less blood flow to our joints, and less blood flow can lead to poorer lubrication around the joint, and therefore, more pain.”
Who is more susceptible to joint pain during the winter months?
“There are multiple factors at play which can cause joint pain in the winter and it can affect any age, but it’s more likely to affect people more as they get older,” Taberner says. “As we age, our joints naturally begin to wear down, and this wear and tear can be a primary reason for the additional pain and/or stiffness.
Damaged or worn joints can be particularly painful in the winter months (Alamy/PA) (Image: Alamy/PA)
“Wear and tear will likely be more common in those that have had a long history of manual labour, or high-impact activities that put pressure on the joints. Additionally, conditions such as obesity, diabetes, heart disease and high blood pressure can increase the likelihood of having joint conditions and therefore, joint pains.”
How to prevent and manage joint pain in the colder months
Take painkillers when needed
“Intervention, such as painkillers, will help to reduce the pain there and then, but it won’t provide long-term relief to the overarching issues,” says Taberner. “Painkillers mask but don’t solve the pain. They should be taken as and when needed, but you should also focus on preventative methods.”
Layer up
“Make sure that you’re wrapping up warm,” advises Lombard. “Wearing thermals and layers, as simple as it sounds, can be quite useful.”
Use heat packs
“I would recommend things like hot water bottles or even heat packs, just to increase the blood flow and lubrication,” recommends Lombard.
Move your body
“Moving will stimulate the release of synovial fluid in the joint, which helps alleviate stiffness,” says Taberner. “It also increases blood flow to the joints you are moving and helps warm your whole body up, which can also help to decrease pain.
“Maintaining an exercise routine can help to keep our joints strong, reduce the progression of wear and tear and reduce the risk of injury, all of which will help to decrease the chances of experiencing pain.”
However, Taberner advises consulting a medical professional before embarking on any exercise regimen, particularly if you have a diagnosed condition that could be impacted by physical activity.
It’s vital to keep your body active and warm in the winter months (Alamy/PA) (Image: Alamy/PA)
Stay hydrated
“Synovial fluids are influenced by the hydration in your body, so hydration generally would certainly help keep things more mobile and flexible,” Lombard points out.
Seek professional advice
Taberner emphasises: “You should always contact your medical professional if the pain is new or noticeably more severe, if the joint becomes red, swollen or hot to the touch, or if the pain and/or stiffness doesn’t improve once you begin to move,” He also recommends seeking help if you experience additional symptoms such as fever and sickness.
Consider strength training
“A sustainable strength-based exercise regime will also increase protective effects and further decrease your risk of these pains developing in the future,” Taberner suggests. However, it’s important to consult a medical or fitness professional before starting.
“They can provide guidance on performing strength training safely and effectively,” Taberner explains. “It’s crucial when building exercise regimes that you’re doing exercise you enjoy, and a professional can help you to identify what that regime may look like.”