As you age, your joints become more susceptible to stiffness. What’s more, muscles and joints can be sensitive to the cold when winter comes around. But why does the cold weather affect your joints? And how can you keep yourself moving during the winter months? Let’s take a closer look…
Why does the cold affect your joints?
Stiff knees, achy elbows and generally sore joints are often associated with the falling temperatures of winter. Although there’s no single explanation why a drop in temperature affects your joints, here are a few of the most common causes:
- Reduced blood circulation. In colder weather, your body prioritises sending blood to vital organs, which can reduce circulation to your joints and make them feel stiffer.
- Tense muscles. The cold can cause your muscles to freeze up. Even if you didn’t have existing joint stiffness, this can be challenging to deal with.
- A lack of movement. The colder the temperature, the more likely you are to stay indoors. But everybody needs exercise to help stretch and warm up their muscles. This is especially important if you’re experiencing stiffness.
Exercising when it’s cold outside
When it comes to keeping your joints healthy, staying active is one of the best things you can do. Moving around each day – even in small bouts – can help support your strength, flexibility and resilience. And, believe it or not, exercising actually helps to ease joint stiffness. Is the cold weather causing you to lose motivation? Read our complete guide on how to stay active when it’s cold outside.
If the weather is too extreme – think icy paths, heavy rain or snow – the last thing you want to do is put on some trainers and go for a walk. Staying on the sofa in your pyjamas with a hot chocolate is much more tempting. But why not exercise at home? Even just doing some simple stretches in your own living room will improve your overall wellbeing.
Or why not book yourself into a local class? Your nearest leisure centre is likely to be running sessions for people experiencing joint stiffness. The local swimming pool should be at the top of your list of places to visit this winter. Swimming is easier on the joints than other load-bearing exercises. That’s because water acts as an aid to help support your joints, allowing you to perform movements which would otherwise be impossible.
Other activities, such as cycling, dancing and yoga, are also great for your joints. And they’re good fun! When it comes to working out, you’re more likely to stick with doing something you love.
Our top tip: Go for one walk per day – at least. If you can, try to avoid exercising outside in the morning or evening. It’s generally colder at these times, which can cause your joints and muscles to stiffen.
Other ways to fight the cold
With winter in full swing, joint stiffness can sometimes stop you doing the things you love. Here are some of our favourite tips to help support your joints when it’s cold outside:
1. Stay warm
Heat acts like a sauna for your stiff joints. It increases blood flow, relaxes muscles and stimulates your skin. That’s why staying warm is one of the best ways to help soothe stiffness. Here are a few ideas to keep your joints warm this winter:
- Layer up – vests and thermal leggings will be your new best friend
- Take warm showers or baths in the morning
- Use heating pads
- Wear gloves or mittens to trap in body heat
- Get cosy under blankets
- Hold a hot cup of tea.
2. Eat healthily
Like many of us, you might find yourself indulging a little more than usual during the festive season. What you may not realise is that carrying extra weight can put extra strain on the joints. Making small changes to your diet, along with regular exercise, can help reduce the impact on your joints and keep you feeling more comfortable.
3. Don’t stress out
There’s no scientific evidence that stress contributes to joint stiffness. Having said that, running around doing your Christmas shopping, cooking on your feet all day and just generally being busy can put extra demand on your joints.
4. Rest up
Getting a good night’s sleep can do wonders for your body. This means no staying up for Santa or late-night winter parties. Fatigue can contribute to aches and may cause your body to feel stiffer.
5. Stay hydrated
You might be surprised to learn that you sweat as much during winter as you do the rest of the year. That’s why it’s so important to drink enough water throughout the day. Everyone says, ‘you are what you eat’. But what you drink, and how much, can be just as important for your overall wellbeing.
Water helps support your body’s natural processes, including managing inflammation. It also plays a key role in keeping your joints hydrated and moving smoothly.
Our top tip: The ‘added’ amounts of nutrients in bottled water is generally too miniscule to make a difference – water from the tap is cheaper and just as good for you.
6. Speak up
If you’re feeling less comfortable than usual, consider sharing how you feel with someone – whether that’s a family member or your doctor. This can help others understand your needs, and your doctor may be able to suggest ways to help ease the symptoms of stiff joints.
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