Arthritis pain and stiffness can be frustrating and unpleasant any time of the year, but for many people, these symptoms are at their worst in winter. Cold weather has the potential to make arthritis feel a lot more severe through multiple direct and indirect factors. But healthy joints are just as important in the cold months as in the rest of the year – sometimes more so. If you have arthritis, the good news is that there are steps you can take to stay mobile and reduce pain even as winter sets in – and the most effective is seeing a physical therapist.
At JAG Physical Therapy, New Jersey, New York, and Pennsylvania’s local PT source, we have the experience and empathy needed to effectively treat your arthritis symptoms in the winter and year-round. Our convenient locations are staffed with skilled therapists and feature the latest PT innovations. And since every case of arthritis is different, from causes to joints affected, we always work with you to develop a custom treatment plan that works for you. Book your appointment now or read more below on how to deal with arthritis in winter.
Why Does Cold Weather Trigger Arthritis Flare-Ups?
Winter can wreak havoc on the joints both from the weather itself and from seasonal lifestyle changes. For one, atmospheric pressure tends to drop in winter, especially in stormy weather – what is sometimes called “falling barometers” in weather forecasts. Less pressure in the environment means that soft tissue has space to expand, causing encroachment on the joint and sometimes pressure on nerves. Moreover, the joints affected by arthritis contain synovial fluid, which allows for smooth lubricated movement. Like any viscous liquid, this fluid flows noticeably differently at different pressures, meaning that large atmospheric differences mean the joints will not move optimally.
Colder temperatures mean that blood circulation reduces, and less blood flow to the muscles means that joints can feel numb and subjectively like they “do not work as well”. General nerve pain from sharply cold air can worsen the way arthritic joints feel, and since it’s harder to maintain physical activity in bad weather, stiffness and inflammation from being sedentary can arise. Thankfully, for people with all types of arthritis, weather-related flare-ups are common and can readily be managed with a combination of PT treatments.
What Are the Common Challenges Arthritis Patients Face During Winter?
Many individuals with arthritis can feel as though their day starts poorly in winter, as cold temperatures early in the morning, continuing from overnight, can lead to increased stiffness and even pain upon waking. This can in turn make outdoor activities more difficult, which is problematic if there has been snowfall and you need to shovel, for example. Even when outdoor work or recreation is possible with worsened symptoms, people with arthritis are at greater risk for falling in icy conditions, as inflamed joints cannot reflexively or intentionally adjust as quickly to prevent an accident. With all of these issues compounded, it’s no wonder plenty of people with arthritis have little motivation to stay physically active in the cold weather months.
How Does Physical Therapy Ease Arthritis Pain in Winter?
At JAG PT, we start by evaluating the nature of your arthritis so that we can recommend a personalized treatment plan that works for you and your lifestyle. However, there are certain common physical therapy modalities that are helpful during the winter for most patients with arthritis. First and foremost, custom guided exercises can be performed every day for circulation, flexibility, and even increasing the feeling of warmth. When stiffness is a major winter weather issue, manual therapy including massage, heat application, and assisted joint mobilization can quickly mitigate the problem.
In the PT office, gait analysis and balance training exercises can reduce the risk of slips and falls, strengthening routines for affected joints will enable smooth and decisive movement even in bitter cold, low-pressure conditions, and all in all, you will increase your confidence in performing winter activities pain-free. Attending your PT sessions and paying attention to your therapist’s recommendations will help you proactively manage arthritis flare-ups and their causes, rather than just react to the pain and attempt to deal with symptoms.
What At-Home Tips Can Help Manage Arthritis During Cold Weather?
Whether or not you’re having a troublesome arthritis flare, you likely still have plans and appointments to attend to in winter. Therefore, it’s best to prepare before you have to leave home in cold, windy, and rainy or snowy weather. Start off by warming up just as you would before exercise, with gentle stretches concentrating on range of motion for your affected joints. Even light movement – walking around the house for 15 to 20 minutes – can get you ready to move around outside in the chill.
Comfort and retaining heat are important when you’re getting dressed in winter. Layers are recommended for a reason – even wearing a thermal shirt under an ordinary outfit can be very helpful for keeping muscles and joints warm. And heat therapy isn’t just for PT appointments: Regularly taking warm baths and carefully using heating pads offers some degree of pain and inflammation relief that you can access every day. Finally, while outdoor fitness may be unappealing in bad weather, you can still stay active with low-impact indoor exercise such as using a stationary bike, treadmill, or other machine-based cardio and practicing yoga or tai chi by following video instructions. Consistency in your physical routine is key to managing symptoms in every part of the year, so if your PT has given you an exercise routine, follow it to the best of your ability even in winter.
JAG Physical Therapy Helps You Find Year-Round Relief
With over 160 locations throughout the New York-New Jersey-Pennsylvania area, JAG PT is close by and ready to help you deal with your arthritis symptoms this winter. Our goal is always to help our patients stay pain-free, mobile, and independent, allowing them to get back to the things they want and need to do each day. The experienced therapy team at JAG PT uses advanced methods and personalized treatment to tackle your most troublesome symptoms. Schedule an appointment now and start treating your arthritis to move better in the winter.
