How to Manage Arthritis Pain in the Winter

Is your arthritis pain stealing your joy during the winter holiday season? You’re attending festivities, but it’s hard to enjoy yourself if your body hurts every time you move — or worse, even when you’re sitting still. 

Our board-certified orthopedic surgeon, Dr. Jonathan Shults, with Coastal Empire Orthopedics in Savannah, Georgia, treats your arthritis pain with expert care and compassion, whether it’s in your knee, shoulder, or elsewhere. Dr. Shults’ treatment is part of the answer to your arthritis pain. You also play a role. 

Why arthritis symptoms can worsen in cold weather 

Arthritis pain and other troublesome symptoms can worsen in cold winter months. Your hands and feet may frequently feel cold, even when you’re indoors. That’s because cold temperatures lessen blood flow to your extremities.  

Along with temperatures, barometric pressure often drops during cold weather. When the air pressure outside your body drops, the tissues in your joints may swell, causing pain and stiffness. 

Strategies to manage arthritis symptoms in cold weather 

In addition to arthritis treatment at Coastal Empire Orthopedics, you can help reduce flare-ups with some home remedies and lifestyle changes. The following are helpful tips to help you manage arthritis in winter. 

Stay warm 

Dress in layers. If you’re cold in the house, get out the long underwear and put it on under your shirt or sweater. Thermal clothing, made from wool, silk, nylon, and/or microfiber material, traps air to help keep you warm. Plain cotton shirts don’t have thermal insulation properties. Socks made of wool or a wool blend and warm house shoes help keep your feet warm. 

If you love outdoor winter sports, you can purchase heated gloves, vests, or jackets — even heated ski boots. Use the heated vest in the house when you feel cold. 

You already likely have a heating pad if you have back pain. Use it, as well as an electric blanket. 

Adding Epsom salts to a hot bath helps relieve sore, achy joints. Make your bath an event, with lights, candles, and music or a good book. 

Keep moving 

Did you know that a sedentary lifestyle increases your mortality risk? The longer you sit for prolonged periods, the higher your risk of death. That fact may help get you moving! 

If you work at a desk, use an alarm to help you remember to get up every half hour and stretch or walk around. Roll your ankles and raise and lower your legs under your desk periodically during the day. 

Low-impact exercises help keep your blood flowing and reduce arthritis symptoms. Tai chi, chair yoga, gentle yoga, walking, cycling, and swimming are all excellent low-impact physical activities that can help keep you mobile and lessen pain and stiffness. Use You Tube or AARP videos to keep you moving in cold weather. 

Eat a noninflammatory diet 

Eating a Mediterranean-type diet can ease your arthritis symptoms. That means several servings of fruits and vegetables every day. Fish, chicken, and tofu are good protein sources. Cod, salmon, halibut, and light tuna are rich in omega-3 fatty acids, which are important for joint, brain, and heart health. 

Use olive oil rather than seed or canola oil when you cook; the latter contain omega-6 fatty acids that boost inflammation. 

Eat whole grains such as bread with seeds rather than white bread, white rice, and pasta. Use an avocado spread rather than butter. In terms of beverages, try drinking green tea two or three times a day. It has anti-inflammatory properties. 

Try supplements that may help

Your local drugstore or grocery store has supplements such as glucosamine, turmeric, and fish oil. Look for “NSF International” or “USP” on supplement bottles. They verify the safety and quality of the pills. Speak with Dr. Shults about taking supplements before starting. 

Got arthritis symptoms? Call Coastal Empire Orthopedics or book an appointment online today for help managing them.