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Arthritis Pain Relief Tips To Survive Cold Weather In Winter

If you suffer from arthritis, the cold weather of winter is less a call for celebration, snowball fights, and snuggly evenings on the sofa, and more a cause of worry, anxiety and – sadly – pain.

Colder weather causes arthritis to worsen, and the winter months can often leave those suffering from its effects with low moods, bed bound, and even worse off than they were a year ago.

So in this post, you can discover why colder weather affects arthritic joints, how you can avoid the pain associated with this, and ultimately, how you can move forward knowing that the colder months will no longer be a cause of anxiety in your life – Let’s get started.

Why Does Arthritis Get Worse In Cold Weather?

Elderly Woman Suffering With Arthritis Pain In Wrist

Because arthritis affects the joints of the body, it’s clear that the colder weather plays a role in these areas.

When it gets colder, joints tend to expand due to the synovial fluid in between the joints increasing in thickness.

Essentially, synovial fluid aids in the fluid movement of joints, that is, movement without pain.

When this fluid increases in thickness and viscosity, ease of movement decreases, thereby causing a ‘rubbing’ effect and, in essence, a lot of discomfort and pain.

Hence, arthritis symptoms are greatly exacerbated.

Now, the thing is that, if you’re like so many other people suffering from weather-related joint pain, specifically in terms of arthritis, it might just seem easier to ‘wait it out’.

And I understand that.

Sitting still, not really addressing the issue, and waiting for the pain to pass seems like a logical thing to do.

Unfortunately, this response only serves to make things worse in the long term.

As the discomfort lies in the joints, not moving them or allowing the synovial fluid to heat and become fluid once more, means that the problem actually gets worse and the pain will exponentially increase.

So, staying still and hoping the pain will disappear actually does you no favors – it’s far better to take decisive action against the pain, and I’m here to help you do it.

Let’s take a look at a few tips to relieve arthritis pain in the winter months for you:

Low Impact Exercise To Keep Arthritic Joints Mobile And Pain-Free 

There are specific at-home exercises to relieve arthritis pain, and increase your mobility and quality of life.

Please remember that any exercises you do need to be low-impact. Any impact you inflict on your joints could exacerbate the arthritis pain.

Always be sure to listen to your body, and if you have any doubts or questions, speak to a qualified, hands-on physical therapist for help.

To name but a few, you could try the following:

Arms Over Head Raises

Slowly raise your arms above your head, hold for 5 – 10 seconds, and gently drop them down again.

Repeat this consecutively for 3 – 5 minutes at a time.

Roll Your Shoulders

keep your shoulders mobile by rolling them forwards and backwards in a controlled manner. Make sure your neck doesn’t slump forward, and be careful of overstretching the muscles.

Listen to your body and keep moving your shoulder for 3 – 5 minutes at a time.

Finger Curls

If you suffer from arthritis in your hands, this one is a must-do!

Curl your fingers in and out, increasing their mobility. Make sure you stretch your fingers out when you curl them back out, and curl them in in a controlled motion.

This will increase the heat in your joints, thereby increasing mobility and ultimately decreasing pain.

Healthy Weight = Healthy Joints

As arthritis is related to the joints, extra weight translates into extra pressure placed on them.

By eating healthy and maintaining a good BMI, you will decrease the pressure on your joints and thereby decrease the pain.

A really simple starting point for most people is to try to eat more vegetables, eat less processed food, and avoid lots of sugar.

Keep Hydrated

I think you’ll know why this is included… synovial fluid is made up of a large percentage of water.

If you do not have enough water in your body, the synovial fluid thickens. This, combined with colder weather, is a recipe for disaster.

Be sure to drink enough water – if you are a woman, aim for 1.5 to 2 litres per day, and if you’re a man, aim for 2 to 2.5 litres per day.

Ways To Get Natural Pain Relief For Arthritis

These tips aside, what happens when you do experience a flair up? How can you reduce the pain in that moment?

Once thing to try is applying some heat at 10 minute intervals: this heats the synovial fluid, thereby allowing for ease of movement and a decrease in pain.

You could also stretch, as stretching allows the fluid to move. It will also ease pressure in the joints, thereby lessening discomfort and pain.

How To Get Long Term Relief From Arthritis Pain

That having been said, arthritis – especially during the colder weather of winter – can be very difficult to face.

It isn’t easy, and the daily pain can be debilitating.

That’s why contacting and speaking to a hands-on qualified physical therapist is the best thing you can do.

Physical therapy is a safe, drug-free way that helps arthritis sufferers like you enjoy an active life without pain.

To find out more about physical therapy, and discover exactly how you can ease arthritis symptoms, arrange a free discovery visit.

Scheduling with us is quick and easy.

Plus, our therapy sessions are flexible, making us ideal for anyone who manages a busy schedule.

Call our Bonita Springs clinic today at 239-992-6700 to schedule an appointment or arrange a free discovery visit with one of our physical therapist team.

If you prefer to speak to a physical therapist from the comfort of your own home, arrange a free telephone consultation.

How Physical Therapy Can Help Arthritis?

A physical therapist will be able to treat the root cause of the problem, thereby ensuring lasting pain eradication, and they will also equip you with all the tools, exercises, stretches, and knowledge you need to face flair ups and winters on your own, at home.

Physical therapy will enable you to understand how arthritis works, what you personally can do to avoid the pain, and it will give you the confidence to tackle the potential of future flair ups with tailor-made programs and exercises.

This winter, make sure that arthritis doesn’t get you down.

Don’t let the pain keep you from spending time with your family or making the most of the beautiful winter months.

The tips above aim to give you a glimpse into the benefits of proactive action, and we truly hope that they help.

For more information, advice, treatment, or simply a shoulder to lean on, why not contact one of our professional, friendly physical therapists, today?

We look forward to getting you back to the life you deserve: one that is pain free and full of joy.

Call our offices today at 239-992-6700 to schedule an appointment or arrange a free discovery visit.

More Natural Ways To Stay Active And Pain-Free

At Kriz Physical Therapy, P.A., we have a variety of free reports designed to help you overcome common aches and pains which you can access online.

Grab a copy of our free Back Pain Report, Hip Pain Report, Knee Pain Report, Neck Pain Report, Sciatica Pain Report, Shoulder Pain Report or Ankle And Foot Pain Report.

You can also read our other popular blogs such as: How To Reduce Ankle Pain After Running or How To Treat Rotator Cuff Injury

On social media? Head to our Kriz Therapy Facebook Page or Kriz Therapy Instagram Page and follow us for regular tips and advice.

Kriz Physical Therapy

We Help Active Adults And Athletes Preserve Their Active Lifestyles, Despite Injury Or Surgery, Through Physical Therapy And Wellness. Your Health Is An Investment, Not An Expense.


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