Winter stiffness: Here's how physical activity can help manage joint pain, improve flexibility

Winter can have a negative  impact on your joint health, often causing discomfort and aggravating pre-existing conditions. During this time, many people, especially the elderly, experience increased joint pain and stiffness. Studies reveal that the cold weather causes muscles and tissues around the joints to contract, increasing stiffness and discomfort.

For those with conditions like arthritis, this can worsen existing pain, as the cold reduces blood flow to the joints, triggering inflammation, says Dr Karthick Dhayalan, M.B.B.S, M.S(Ortho), Consultant Orthopaedic Surgeon at Prashanth Superspeciality Hospitals, Kolathur. “Winter often exacerbates joint pain, especially in those with pre-existing arthritis. The cold weather leads to reduced movement, muscle contractions, and can significantly increase discomfort in the joints," he says.

Reduced physical activity due to colder weather further contributes to weaker muscles and stiffer joints, creating a cycle of pain and reduced mobility, especially in older adults. Dr Dhayalan explains the various causes of joint pain in winter and suggests some physical activities that can benefit your joint health:

• Arthritis: Winter weather is notorious for worsening conditions like osteoarthritis, rheumatoid arthritis, and ankylosing spondylitis. The colder temperatures cause muscles and tissues to contract, increasing stiffness in the joints.

• Decreased mobility: The drop in temperature often leads people to reduce their physical activity, which can negatively impact joint flexibility and mobility. Less movement means that the muscles around the joints become weaker, leading to greater joint discomfort.

• Increased muscle contractions: Cold weather can cause muscles to contract, putting additional stress on the joints. These contractions contribute to the stiffness and pain that people experience during the winter months.

• Lack of sunlight: Winter also brings reduced sunlight exposure, leading to lower levels of Vitamin D. This deficiency can weaken bones and joints, worsening conditions like arthritis.

• Flare-ups of chronic conditions: As per multiple studies, conditions like osteoarthritis, ankylosing spondylitis, and rheumatoid arthritis tend to flare up in colder weather, causing joint pain and discomfort.

• Low impact aerobic exercise: Activities like cycling or walking are great for improving cardiovascular health and circulation, without putting undue strain on your joints. Regular aerobic exercise helps keep the joints moving and reduces stiffness.

• Strength training with weights: Strengthening the muscles around your joints helps provide better support and stability. Light weightlifting or resistance training can improve muscle strength, which in turn helps alleviate joint pain and prevent further damage.

• Yoga and stretches: Yoga is an excellent way to increase flexibility and mobility in the joints. Add gentle stretches to your fitness routine to help reduce tension, improve joint range of motion, and relieve stiffness, especially in the colder weather.

• Sports: Engaging in low-impact racquet sports, like badminton or table tennis, can provide a good combination of movement and flexibility exercises. These sports are fun, help improve coordination, and allow for regular joint mobility without putting too much strain on them.

“Depending on the stage of the condition, an orthopedic professional can provide appropriate treatment to better prepare you for the coming weather changes” says Dr Dhayalan.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.