
Over 100 million Americans are experiencing temperatures below 10° F, with the Southeastern U.S. seeing record lows. As a result, many individuals, especially those with joint pain, are feeling the effects of the cold weather.
As one University of Alabama at Birmingham orthopaedic surgeon explains, the low temperatures—coupled with changes in barometric pressure—can intensify symptoms of joint pain, leading to discomfort and stiffness.
“Every winter in our Sports & Exercise Medicine clinic, we see individuals whose cold weather-related joint pain has progressed beyond discomfort, significantly impacting their quality of life and preventing them from staying active and enjoying their daily routines,” says Thomas Evely, D.O., assistant professor in the UAB Marnix E. Heersink School of Medicine Department of Orthopaedic Surgery.
Barometric pressure, the weight of the air around us, can significantly affect joint pain, especially in people with arthritis. As storms or cold fronts approach, dropping pressure causes joint tissues to expand, increasing stress and discomfort. Cold weather further impacts joint health by causing blood vessels to constrict, reducing blood flow, and leading to muscle and joint stiffness. Together, these factors can intensify aches and pains for those already managing joint issues.
For those with prosthetics, the cold weather can have additional complications. The surrounding muscles and tissues may tighten, causing discomfort around the prosthetic. This can make it more difficult to move or use the prosthetic effectively, adding another layer of difficulty in managing joint pain during the winter months.
Here are three tips Evely offers to help people reduce and prevent cold weather-related joint pain.
Dress warmly
One of the simplest and most effective ways to manage joint pain in cold weather is to dress warmly.
“Wearing multiple layers, especially for individuals with hand arthritis, wearing gloves, has been proven to satisfy symptoms of pain,” said Evely.
Keeping yourself covered helps to retain body heat and keep the muscles and joints warm, preventing pain in any affected areas.
Stay active
While it may be tempting to stay indoors and rest during cold weather, Evely emphasizes the importance of staying active.
“On days when you may not feel motivated to move, remember that prolonged inactivity can worsen symptoms of arthritis. Staying active is essential for managing discomfort and maintaining joint health."
Regular movement, even gentle exercises like walking or stretching, can help maintain joint flexibility and reduce pain.
Use heating pads and take warm baths
Applying heat to affected areas is another way to relieve joint pain in cold weather. Heating pads can help loosen tight muscles and ease joint stiffness. Additionally, soaking in a warm bath can provide similar benefits by relaxing the muscles and increasing blood flow.
To stay comfortable this winter, dress warmly, keep moving, and try heat therapy to ease increased joint pain. “Following these simple tips can really help you take control of your joint health and maintain an enjoyable lifestyle during cold months.”