The chilling truth about winter joint pain and simple ways to manage it

As winter approaches, many people experience an increase in joint pain and stiffness. The condition is particularly noticeable in the knees, lower back, neck, shoulders, and small joints of the hands and feet. Individuals suffering from osteoarthritis, rheumatoid arthritis, or other rheumatic disorders; those with previous joint injuries; and older adults are especially prone to worsening symptoms during the colder months. Seasonal environmental changes and lifestyle factors are key contributors to this problem.

During winter, lower temperatures cause blood vessels to constrict, reducing blood flow to the joints and surrounding muscles. This reduced circulation often leads to increased pain, stiffness, and discomfort. Cold weather also affects the synovial fluid inside the joints, making it thicker and less effective in facilitating smooth movement. Furthermore, reduced physical activity during winter results in joint stiffness and muscle weakness. Changes in humidity and atmospheric pressure may also aggravate joint pain in susceptible individuals.

Effective management of winter-related joint pain requires proper care and timely treatment. Keeping the body and affected joints warm is essential. Wearing warm clothing, using knee or lumbar supports, and avoiding exposure to cold air can significantly reduce discomfort. Heat therapy applied to painful joints helps improve blood circulation and relieves stiffness.

Physiotherapy is one of the most effective treatment approaches for managing joint pain in winter. Modalities such as ultrasound therapy, shortwave diathermy, interferential therapy (IFT), TENS, and joint-specific therapeutic exercises help reduce pain, improve mobility, and restore joint function. Regular stretching and light strengthening exercises enhance muscle support around the joints and prevent further deterioration.

Medications, including pain relievers and anti-inflammatory drugs, should only be taken under medical supervision. In some cases, supplements such as calcium and vitamin D may be recommended. Self-medication for prolonged periods should be avoided, specialised treatments or joint injections may be necessary for severe conditions.

A balanced diet also plays a crucial role in maintaining joint health. Foods rich in calcium, vitamin D, protein, and omega-3 fatty acids—such as milk, eggs, small fish, vegetables, fruits, and nuts—are beneficial. Adequate hydration helps maintain joint lubrication, while weight control reduces excessive pressure on weight-bearing joints.

In summary, increased joint pain during winter is a common but manageable condition. With proper medical care, regular physiotherapy, a healthy lifestyle, and adherence to professional advice, individuals can maintain joint health and mobility throughout the winter season.

The writer is the Chairman and Chief Consultant at Dhaka City Physiotherapy Hospital, Dhanmondi, Dhaka. 
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