Tips for Managing Arthritis This Winter [Infographic]
Arthritis is a progressive, chronic condition that involves inflammation, swelling, pain, and stiffness in one or more joints and is the leading cause of joint pain in the United States. The two most common types of arthritis are osteoarthritis which occurs when the cartilage between joints breaks down causing bones to rub against each other and rheumatoid arthritis which is an autoimmune disease in which the body attacks the synovium (lining) of your joints causing inflammation and pain.
Winter can exacerbate arthritic pain and stiffness due to the colder temperatures, precipitation, and decreased barometric pressure. Cold temperatures can heighten pain sensitivity as these temperatures slow blood circulation causing muscles to tighten and increase the thickness of synovial fluid in the joint, leading to increased joint stiffness and pain.
Decreases in barometric pressure due to dramatic temperature shifts and snowstorms in winter also increase arthritic pain and stiffness. The sudden shift to lower pressure in the atmosphere can cause joints to swell, which places more pressure on the nerves around them and increases pain in those with arthritis. Barometric pressure shifts can also cause muscles and tendons to expand which places additional stress on the affected joint.
During winter, many decrease their activities due to the cold. However, for arthritic patients, lack of activity and movement can increase joint stiffness and arthritic pain. Winter also brings with it the holiday season, which can be both joyous and stressful. Stress can contribute to increased arthritic pain because stress causes the body to release chemicals that raise the heart rate, tense muscles, and trigger the immune system’s inflammatory response which exacerbates arthritic pain.
Here are 8 tips to help you manage your arthritis this winter:
Use heat at the start of the day to increase joint mobility and decrease pain before activity. Heat increases blood flow which helps flush out pain-producing chemicals and stimulates receptors in the skin that improve pain tolerance. The heat also relaxes muscles, reduces stiffness, and decreases spasms. Use a heating pad or take a warm bath or shower prior to activity and exercise.
Invest in arthritic gloves that provide compression and warmth to aching hands, especially when going outdoors. Compression gloves work by gently squeezing the joints to encourage blood flow.
Bundle up in warm layers when going outside with a winter coat, hat, gloves, and warm boots to protect your joints from the cold air. Add or remove layers to regulate your body temperature and use tights or long johns to keep knees and ankles extra warm.
Wear appropriate footwear with good traction and be watchful of ice and slick surfaces to prevent falls.
Eat a balanced diet and stay hydrated. Avoid added sugar and high-salt foods as these can contribute to worse pain. Focus on eating anti-inflammatory foods rich in omega-3 fatty acids like garlic, salmon, berries, and olive oil. Eat foods rich in Vitamin D like mushrooms or supplement with Vitamin D in the winter months. Those with arthritis, especially those on steroids, tend to have lower vitamin D levels, which can affect your body’s ability to absorb calcium for healthy bones and joints. Dehydration can increase pain sensitivity, so it’s essential to drink sufficient water to stay hydrated, which helps keep joints well-lubricated and flush toxins out of the body which can help fight inflammation.
Maintain a healthy weight to take pressure off of joints. Ten additional pounds on your frame can add forty pounds of pressure to your knees. Losing just three pounds can take as much as 9-12 pounds of pressure off your knee joints.
Engage in warm water therapy in a heated pool to help reduce swelling, relieve pain, and take pressure off joints. Exercising in a heated pool also allows you to build strength and maintain strong muscles and joints without placing additional stress on arthritic joints.
Stay active and exercise during the winter months. Exercise is essential to strengthen the muscles around your joints, maintain bone and muscle strength and mobility, and keep your joints flexible and mobile. Low-impact exercise, like walking, swimming, and strength training, are one of the most highly recommended ways to fight arthritis Exercise also releases endorphins which improve mood and can temporarily reduce pain. Gentle stretching also helps to loosen stiff joints.
At Mangiarelli Rehabilitation, our physical therapists can help you safely exercise and engage in aquatic therapy in our heated pool, offering a customized exercise and aquatic therapy program tailored to your ability, condition, pain, and goals.
Winter weather and temperatures can exacerbate your arthritis and increase your pain and stiffness. Check out our 8 tips to manage your arthritis and minimize pain this weekend.
