If you’re one of the millions of osteoarthritis sufferers, winter might not be your favorite season.
“The colder the weather, the more likely you are to experience a flare-up of symptoms,” says Dr. Andrew Leung, a Sports Medicine Physician with ThedaCare Orthopedic Care.
Cold Weather and Osteoarthritis
Osteoarthritis, sometimes called OA, can apply to a range of conditions including pain, swelling, limited range of motion and stiffness that affects the joints. OA can impact anyone, including children, but it’s most common in older adults.
“Cold weather doesn’t cause OA, but it can make symptoms worse,” Dr. Leung says. “Weather-related flare-ups can happen for several reasons, including that cold can make you more sensitive to pain.”
Additionally, chilly weather can slow blood circulation by narrowing your vessels. Muscles and tendons can expand with a drop in barometric pressure, often associated with shifts in weather. Because air pressure decreases, joints can expand and cause more pain, Dr. Leung says.
OA Flare-up Symptoms
These signs could indicate you’re experiencing a flare-up
- Your pain has increased significantly, and even light pressure hurts.
- You notice swelling or visible puffiness.
- You experience more stiffness.
- It’s difficult to complete even simple daily tasks or routine activities.
Prevention Steps
The good news? You can take measures to ease cold-related aches and pains and even head off flare-ups altogether throughout winter.
Follow these steps:
- Maintain your vitamin D level. “In Wisconsin, it’s common to experience a vitamin D deficiency, particularly in the winter months,” Dr. Leung says. “Unfortunately, this deficiency can lead to bone loss that can contribute to OA symptoms.” It’s generally safe to take a vitamin D supplement. Talk to your physician or advanced practice provider if you have questions about the dose that’s right for you.
- Reduce inflammation with healthy eating. Nutritious foods, particularly those rich in omega-3 fatty acids (such as nuts, seeds and fatty fish) are great for fighting the inflammation that can cause flare-ups, Dr. Leung says. Also limit refined carbohydrates and sugar, which can increase inflammation.
- Maintain a healthy weight. Excess weight creates more pressure on bones, joints and surrounding tissue. “It’s particularly common to see greater pain in the spine, knees and hips when people are carrying extra weight, as the strain on these areas increases,” Dr. Leung says. “If you’re overweight or obese, talk to your health care provider about your options for losing weight. You’ll improve your health in so many ways.”
- Keep moving and stretch regularly. “While it may be hard to think about exercise when you’re experiencing pain from a flare-up, getting regular physical activity is one of the best steps you can take to reduce joint pain,” Dr. Leung says. Begin slowly with short periods of low-impact activity. It’s a good idea to speak with your health care provider before adding physical activity, particularly if you’ve been sedentary.
- Pay attention to where you’re walking. Falls can worsen joint damage, Dr. Leung says. Additionally, OA can alter your sense of balance. Watch icy areas and use the “penguin walk.” This involves pointing your feet out slightly; extending your arms at your sides; walking flat-footed with slow, short steps; and keeping your center of gravity over your feet. In addition, always wear footwear that’s appropriate for the weather, such as heavy-soled boots.
- Keep warm. “It may sound simple, but keeping your body warm helps relax stiff joints,” Dr. Leung says. That can mean wearing layers when you’re out and about, or using an electric blanket or taking a warm bath when you’re at home.
Expert OA Care
If your OA continues to cause you problems, don’t just live with the pain. ThedaCare Orthopedic Care is here for you.
“Our sports medicine physicians and advanced practice providers can recommend treatments or changes to your lifestyle that can help you get through winter more comfortably,” Dr. Leung says.
To make an appointment, call (920) 831-5050 or schedule online. You can also visit ThedaCare Orthopedic Walk-in Care, open seven days a week.
