Arthritis is a common condition that affects millions of people worldwide. As the temperatures drop, many individuals with arthritis often notice their symptoms worsening. Winter weather, particularly the cold, can exacerbate joint pain and stiffness, making day-to-day life more challenging. Understanding the connection between arthritis and the cold, and learning how to manage these symptoms effectively, can make a significant difference in maintaining quality of life during the winter months.

What Is Arthritis?

Arthritis is a broad term used to describe over 100 conditions that cause joint pain and inflammation. While there are many different types of arthritis, the most common are:

• Osteoarthritis (OA):

A degenerative joint disease where the cartilage, which cushions the ends of bones, wears down over time. This can lead to pain, swelling, and stiffness, particularly in weight-bearing joints such as the knees, hips, and spine.

• Rheumatoid Arthritis (RA):

An autoimmune condition where the body’s immune system mistakenly attacks the lining of the joints, leading to inflammation, pain, and eventually joint damage. RA can affect any joint but is commonly found in the hands, wrists, and feet.

• Psoriatic Arthritis:

A form of arthritis that affects some people who have psoriasis, a condition characterized by red, scaly skin. Psoriatic arthritis can affect joints on both sides of the body and cause pain, swelling, and stiffness.

• Gout:

A type of arthritis caused by the accumulation of uric acid crystals in the joints, leading to sudden and severe attacks of pain, often in the big toe but also in other joints like the knees and elbows.

Why Cold Weather Can Aggravate Arthritis Symptoms

There isn’t a single, definitive explanation for why cold weather worsens arthritis symptoms, but several factors contribute:

1. Drop in Barometric Pressure: Many people with arthritis report an increase in pain when the weather changes, particularly when the barometric pressure drops. This decrease can cause joints to expand slightly, leading to increased pain in sensitive areas where cartilage has worn thin or is already inflamed.
2. Muscle Tightening: In cold weather, muscles tend to tighten and contract, making joints stiffer and more painful. This is especially problematic for people with arthritis, as stiff joints are already a hallmark of the condition.
3. Reduced Physical Activity: Cold weather often discourages physical activity, and inactivity can lead to increased joint stiffness and pain. Joints need regular movement to maintain flexibility, and when we reduce our activity levels, the result can be worsening symptoms.
4. Thickening of Synovial Fluid: Synovial fluid is the lubricant in your joints that allows them to move smoothly. In colder temperatures, this fluid can thicken, making joint movement more difficult and potentially more painful.

Areas of the Body Most Affected by Cold Weather

While arthritis can affect any joint in the body, certain areas tend to be more vulnerable to the effects of cold weather:

• Hands and Fingers: Individuals with rheumatoid arthritis often experience increased pain and stiffness in the small joints of the hands and fingers, particularly in the morning or after periods of inactivity.
• Knees and Hips: Osteoarthritis commonly affects weight-bearing joints like the knees and hips. Cold weather can increase stiffness and pain in these joints, making activities like walking and climbing stairs more difficult.
• Feet and Ankles: For those with gout or rheumatoid arthritis, the feet and ankles can be particularly painful in cold weather. Swelling and inflammation in these areas can make wearing shoes uncomfortable.
• Shoulders and Elbows: Cold weather can also affect the larger joints like the shoulders and elbows, particularly for people with osteoarthritis or rheumatoid arthritis in these areas.

Practical Tips for Managing Arthritis in Winter

Fortunately, there are many strategies that can help manage arthritis symptoms and reduce discomfort during the colder months. Here are some practical tips to keep your joints as healthy and pain-free as possible:

1. Stay Warm

One of the simplest and most effective ways to manage arthritis symptoms in cold weather is to stay warm. This can help reduce joint stiffness and pain.

• Dress in layers: Wear warm clothing, particularly around vulnerable joints like your hands, knees, and feet. Gloves, scarves, and thermal socks are essential for protecting extremities.
• Use heating pads or warm baths: Applying heat to sore joints can help soothe pain and reduce stiffness. Heating pads, warm towels, and warm baths can provide relief, but be sure to avoid overheating the skin.
• Keep your home warm: Ensure your living space is adequately heated, especially during the night when temperatures drop further. Consider using an electric blanket or heating pad on your bed for added warmth.

2. Stay Active

While it might be tempting to stay indoors and reduce physical activity during the winter, regular movement is crucial for managing arthritis. Exercise helps keep joints flexible and muscles strong, which can alleviate pressure on the joints.

• Low-impact exercises: Activities such as walking, swimming, or cycling can help maintain joint flexibility without putting too much strain on them. If you have access to a heated pool, swimming can be particularly beneficial, as the warmth of the water can soothe joints while you exercise.
• Stretching and mobility exercises: Incorporate gentle stretching or yoga into your daily routine to keep muscles and joints limber. Focus on improving the range of motion in your affected joints.
• Indoor exercises: On particularly cold days, consider exercising indoors. You could try stationary cycling, using a treadmill, or following online exercise classes that are arthritis-friendly.

3. Manage Your Weight

Carrying excess weight can put additional pressure on weight-bearing joints, such as the hips, knees, and feet. Losing even a small amount of weight can help reduce the strain on these joints and potentially alleviate arthritis symptoms.

• Healthy diet: A well-balanced diet rich in fruits, vegetables, lean proteins, and whole grains can help you maintain a healthy weight and provide the necessary nutrients to support joint health.
• Anti-inflammatory foods: Consider incorporating foods with anti-inflammatory properties, such as omega-3-rich fish (e.g., salmon, mackerel), nuts, seeds, and olive oil, into your diet. These foods may help reduce inflammation and joint pain.

4. Use Joint Support Aids

If your joints are particularly painful, consider using joint support aids, such as braces or compression gloves. These can provide extra stability and warmth to the affected areas, reducing discomfort and helping you stay active.

• Knee and wrist braces: These supports can help alleviate pressure on your joints during activities and provide a level of comfort, especially if you have arthritis in weight-bearing areas like your knees.
• Compression gloves: Many people with hand arthritis find relief from using compression gloves, which provide warmth and gentle pressure to reduce swelling and pain.

5. Stay Hydrated

It may be easy to overlook hydration in the winter months, but staying well-hydrated is essential for joint health. Dehydration can make you more sensitive to pain, and it may even lead to stiff joints.

• Drink plenty of water: Aim to drink at least 6-8 glasses of water a day, even if you don’t feel thirsty. Herbal teas can be a good alternative to water and can help you stay warm in the colder weather.

Conclusion

Managing arthritis symptoms in the cold winter weather can be challenging, but with the right strategies in place, you can reduce discomfort and maintain joint health. Staying warm, active, and hydrated, along with using joint support aids and maintaining a healthy weight, are all key ways to keep arthritis symptoms under control during the winter months. By taking proactive steps, you can continue to lead an active and comfortable life, even when the temperature drops.

If you’re finding it difficult to manage your arthritis symptoms, consult with a healthcare professional to discuss further treatment options, such as medications, physiotherapy, or advanced therapeutic interventions.

Our specialties

We cover all the subspecialty areas of orthopaedics

Our Consultants

Recent articles

Upper Limb Injection Seminar, Tower Bridge Hilton, Thursday, 13th September 2018

Mr Adel Tavakkolizadeh and Mr Joydeep Sinha representing London Bridge Orthopaedics delivered a joint seminar at the Tower Bridge Hilton on Thursday, September 13th.  GPs were advised on how best to examine the shoulder, elbow and hands, when and what ...
Read more