Cold weather impacts the pain of more than half of patients with osteoarthritis (OA). It could feel more intense or "deeper" than usual as if it's in your bones. The pressure inside your joint may increase when the temperature and air pressure drops, producing pain. Furthermore, cold muscles around the joint might become tight and rigid, causing pain and making movement more difficult. Continue reading for advice on how to deal with OA in the winter.
1. Consider Compression Clothing
Leggings, tights, and even long johns are examples of clothing designed to fit snugly against the skin. They'll keep you warmer than looser-fitting garments, such as sweatpants, which allow the wind to pass right through. Additionally, compression has been shown to reduce inflammation, similar to how wrapping can relieve knee pain or a sprained ankle. Remember that less inflammation equals less discomfort.
2. Talk to Your Healthcare Provider About NSAIDs
Nonsteroidal anti-inflammatory medicines (NSAIDs), such as naproxen and ibuprofen, can be quite beneficial in the treatment of OA. But don't just pop them into your mouth at random. Consult your doctor to see if a "maintenance dose"—a small, fixed amount taken on a regular basis (rather than intermittently) to assist manage OA pain during a flare—is right for you. For example, your doctor may advise you to take an NSAID (over-the-counter or prescription) multiple times every day for three to four weeks. To lessen the risk of stomach discomfort, take NSAIDs with food if possible.
3. Try a Steroid Injection
A steroid injection can provide fast relief for stiff, swollen joints that last weeks to months—just long enough to get you through the winter. Your doctor will inject the steroid directly into your joint after disinfecting the injection site. It takes less than a minute to complete the process. The same day or the next day, you can resume home tasks, work out, or do anything you like. Even for very severe bone-on-bone OA, steroid injections can be given up to three or four times per year.
4. Take Your Body for a “Tune-up”
During the colder months, physical activity drops, which can lead to muscle imbalances, which occur when one side of a joint's muscle is stronger, weaker, or tighter than the other. This is a well-known source of musculoskeletal discomfort. A physical therapist can assist you in identifying imbalances and recommending exercises to address them, allowing you to move more freely and with less pain. At the start of the winter season, schedule a session or two. You won't even have to leave the house if your PT offers virtual therapy. To see if it's covered, check with your health insurance provider.
5. Talk to your doctor about Vitamin D
Supplementing with vitamin D may help OA patients with low levels of the nutrient, according to a review published in the journal Nutrients in 2019. Because vitamin D is less accessible from sunshine during the shorter, darker days of winter, the risk of vitamin D deficiency increases. Make an appointment with your doctor to have your vitamin D levels evaluated. Taking a D supplement if it's low (below 50 nmol/L, according to that study) may help prevent pain.
6. Stay hydrated
People tend to drink less when they’re cold, risking dehydration. But staying hydrated is crucial for both your overall health and for the production of synovial fluid, which cushions and nourishes your joints and is mostly water. When you’re dehydrated, your body shuttles fluid to the vital organs first, so your joints get shortchanged. Plus, when the muscles around the joint dehydrate, they become tight and cramped, increasing pain and stiffness. Try a hydration drink, such as Pedialyte or Liquid I.V. Hydration. The tiny bit of electrolytes (sugar and salt) helps your body absorb the water.
