Winter weather can be challenging, and especially if you suffer joint pain that feels worse for cold and damp conditions. It can feel tempting to give up regular exercise if it involves going outdoors. But with spring around the corner and days gradually getting longer, you might feel ready to return to regular walks, gardening, or your favourite sport. Here are our top tips for exercise for aching joints, to help you get out and about as winter fades away.
The benefits of exercise for aching joints
Exercise boosts the blood supply into your muscles and helps ease pain and combat fatigue. When you move your body, your joints stay mobile and the muscle groups that support your joints get stronger. And that’s not all – regular exercise triggers the release of feel-good hormones which boost your mood and enhance your sense of wellbeing.
Why does winter make your joints ache?
If you have a condition that means you have joint pain or inflammation, your symptoms may feel worse during winter. Such conditions include:
- Arthritis
- Osteoarthritis
- Rheumatoid arthritis
- Gout
- Chronic fatigue syndrome
- Fibromyalgia
- Bursitis
- Tendinitis
We know that winter weather can make your joints more painful and less easy to move. A 2020 study of over 13,000 patients, conducted by the University of Manchester found that people tended to experience more pain on days with higher humidity, stronger winds and low pressure.
More research is needed so that scientists can fully understand why joint pain feels worse in cold, damp weather. Some theories are as follows:
- Thickening of the synovium (the soft tissue lining the joint that produces lubricating fluid) during winter.
- Expansion and swelling of muscles and tendons around the joints as a response to lower barometric pressure.
- Lower blood supply to limbs in cold weather, so that vital organs such as heart, kidneys and lungs are prioritised. Decreased circulation makes the soft tissue around the joint less pliable, meaning that your joints feel stiff and tight.
Top exercise tips for aching joints
As a general rule, spread exercise across the week, so that you get at least a little movement every day.
Slowly build up levels of exercise, and always warm up to something more energetic with a bit of fast walking or gentle jog. Set goals and monitor your progress to stay motivated.
Include a range of exercise activities to cover strengthening, stretching, balance and cardiovascular fitness.
Don’t let the cold or wet weather put you off – choose appropriate clothing and footwear to keep you warm and dry.
Remember to maintain good posture. Think about activity that doesn’t strain your joints and support your most vulnerable joints – use your core muscles to keep balanced and to ensure you don’t strain a knee when bending, for example.
The organisation Versus Arthritis has a good list of exercises for healthy joints, which apply whether or not you suffer arthritis
Osteopathy for aching joints
If you’re looking forward to getting out and about more as spring approaches, don’t let pain hold you back. Osteopathy works to address painful joint issues, by addressing the balance and strength of the whole body.
Osteopaths will work to boost circulation around the joints, to support the supply of nutrients and ease inflammation. They also aim to improve mobility of the joint and surrounding areas. Finally, our osteopaths offer tailored advice on exercise and stretches to help you maintain mobility and prevent strain on your joints.
Book your appointment now
If you’re keen to get back outside and back to your favourite hobbies and sports, don’t let painful joints hold you back. We are here to help you live the life you love.
Our team can help you get back to your pain-free life as fast as possible. It couldn’t be easier to book your appointment with Osteo & Physio! Book a session via our app, website or call our friendly reception team on 0345 5577788.
