Earlier this month, the groundhog saw his shadow. This means we have a few more weeks of winter weather coming our way. While you may enjoy more time by the fireplace, we know many of you are concerned about your aches and pains. Let’s learn how to have comfortable, healthy joints even in the cold weather.
Some experts believe that decreasing barometric pressure increases inflammation in the joints. This is still up for debate, but many adults find that arthritis symptoms and discomfort from old injuries tend to progress through the winter months. The good news is that no matter the cause, you can feel comfortable in your body and enjoy your favorite activities year-round.
Say goodbye to sore hands and stiff knees with these simple lifestyle changes. They will soothe your joints even when the temperature drops.
1. Dress in Layers.
Break out the thermal underwear, gloves, and scarves to keep you joints and muscles warm. This prevents stiffness and layering allows you to make adjustments if it gets warmer later in the day.
2. Exercise Indoors.
Most healthy adults can safely exercise outside in cold weather if they are dressed appropriately. However, if your joints give you more trouble when you are outside, consider visiting an indoor track or heated pool. Our trainer provides winter workouts right inside our Collierville, Tennessee clinic.
3. Limit Comfort Foods.
Cold weather dishes are often loaded with sugar, salt, and unhealthy fats that increase inflammation. Discover new favorites like soups, stews, and chilis made with lean proteins and lots of winter vegetables.
4. Stay Active.
Some of the joint trouble that occurs during winter is due to inactivity. The less we move, the stiffer we get, the less we want to move. Stay as active as possible with at home fitness, seasonal gym memberships, a community yoga class, or work with a trainer for personalized exercise.
5. Massage Muscles.
Studies show that massage can provide significant relief for arthritis symptoms. That could mean treating yourself to a session with a licensed massage therapist, purchasing a massage gun, or using a foam roller at home.
6. Support Bone Health.
Don’t forget the importance of bone health when you have achy joints and muscles. Your skeleton is holding that all together! Load up on bone building nutrients and participate in resistance training exercise to keep them strong.
7. Eat Anti Inflammatory Foods.
Salads may look less appetizing this time of year, but there is a wide variety of anti inflammatory foods that are in season. Consider eating more salmon, broccoli, leeks, and mushrooms. Drizzle roasted vegetables with olive oil and sip on a cup of green tea.
8. Manage Stress.
Daily tension and hormones released in the body when stressed can make physical discomfort more severe. Address this problem by making sleep a priority and finding relaxation practices that work for you.
9. Supplement for Joint Health.
This may include omega 3 fats, vitamin D, glucosamine, or a quality collagen supplement. Work with an expert to be sure you are supplementing to meet the needs of your individual body and not taking products that could interact negatively with medications or prior medical conditions.
10. Work with a Professional.
If pain is limiting your ability to enjoy this season, an orthopedic physical therapist has the expertise and tools to assess and treat your concerns. Even if you have seen a physical therapist or chiropractor in the past, it’s worth a second opinion at an Integrative Clinic. Your whole body will be taken into account and not just the achy joint.
In summary, by reducing inflammation and preventing winter weight gain you can prevent joint aches and pains during cold weather. If you need more help managing your arthritis symptoms, talk with one of our experts today.
At Peak Potential Physiotherapy & Wellness we help clients work on all of these areas of health – it’s called Lifestyle Medicine. If a practitioner in the past has only looked at your knee when considering your joint or arthritis pain, it’s time to revisit physiotherapy as an option for you. We currently offer in person Free Discovery Visits at our Collierville location (East Memphis sessions coming soon) and telehealth services are also an option.
If you are looking for an expert in the areas of personalized nutrition or supplementation, we are happy to offer our Integrative Health Coaching Services as well. We can guide you to bone building foods, teach you how to make anti inflammatory choices, and help you evaluate the carbohydrate or healthy fat ratios to optimize your health.
If you are interested in a Free Discovery Session with a Doctor of Physical Therapy, Functional Nutrition Specialist, or Certified Exercise Physiologist call us today at 901-316-5456 or email admin@peakpotentialpt.com.
