Protect Your Joints From weather

Winter Aches and Pains


There’s no denying that it’s officially winter here in the southwest with this cold weather we’ve been having the last couple of weeks. And because of this drop in temperature, we’ve had a lot more people struggling with aches and pains in their joints.

Have you been feeling the cold in your bones too?

If you have, and as a result, have been experiencing more joint pain than usual, we wanted to share some tips with you this week that has helped our patients ease their aches and pains, so that you can get by each day with less pain.

Let’s dive in…

Exercise With Care

To protect your joints from cooler weather in Arizona, frequent exercise is a must!

If you’re not a fan of exercise, don’t worry. We’re not talking about doing anything strenuous. We’re talking about simply moving your body and taking part in low-impact exercises that don’t strain your joints. Think swimming, walking on the treadmill, or a leisurely-paced cycle on an exercise bike.

Pilates and yoga are also excellent for keeping joints loose. Aim to add some form of movement into your day, every day.

Always Warm-Up

It’s important to warm up before any exercise, but even more important during these colder months! And when you’re done exercising, treat yourself to a nice warm bath to relieve any post-exercise aches and pains.

Eat Fatty Fish For Dinner

Are you fond of salmon and mackerel? These delicious, oily fish are rich in omega-3 fatty acids which, aside from their myriad benefits, help to reduce joint inflammation and ease the pain associated with arthritis.

These types of fish also contain vitamin D3 which plays an important role in keeping your bones healthy.

Tip: Try to eat at least two to three portions of fatty fish a week, or think about supplementing your diet with fish oil capsules.

Stock Up On Supplements

You might hear a lot about the importance of taking supplements. That’s because taking certain supplements overtime works perfectly to soothe joint pain and can even protect your cartilage from damage.

Get your hands on supplements such as glucosamine, omega-3 fish oils, and vitamin C. As always, before starting any dietary supplement, check with your doctor to see if it’s a safe supplement for you to take.

Listen to our podcast about arthritis and learn what it really is. Click Here

Be Footwear-wise

Being conscious of what you wear on your feet is especially important this time of year. Given the potential for icy pavements, falls are more common and many people who suffer from arthritis report worsening symptoms in the winter.

So, what shoes should you wear? Ideally, wear flat, supportive, rubber-soled shoes or boots so that you don’t slip.

What not to wear? Avoid wearing high heels if you can. Not only do heels increase the chance of having a fall, but they also put extra stress on your legs and back. So, they aren’t the best type of shoe to wear daily, or for prolonged periods of time.

Keep Your Joints Warm

Whether you’re susceptible to achy joints or not, keeping warm is crucial. When you’re feeling cold, your muscles tend to tense up and stiffen, making them more prone to injury and general discomfort.

Treat Your Pain Naturally

You don’t have to resort to medication to soothe aching joints. For instance, heat is a wonderful joint pain reliever. Try alleviating your aches with a warm compress, heating pad, or a warm bath.

To learn the benefits of low-impact exercises: watch this video.

Keep Yourself Warm and Look After Your Joints

Following these tips should help you on your way to having a lot less pain during these cold winter months.

P.S. If you’ve got any aches or pains right now, and your hips are feeling the brunt of your joint pain, click below to download our free tips guide with plenty more actionable advice to help ease the pain:

Hip Pain Report


Nick Hunter, PT, DPT

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