The frostier months ahead can be tough on the knees, here are 4 tips for relief.
If you live in a climate where seasons are a thing, and the winter brings
temps that dip into the single digits or below, you've probably heard
the term "winterize" and applied it to some aspect of your life
during these chillier months of the year. And having been born and raised
on the East Coast, I am all too familiar with this term. Winterization
is a technique frequently used on household structures such as pools,
lawns, or sprinkler systems, or cars and boats, perhaps. No matter the
object in question, "winterizing" is an attempt to prepare and
protect it against freezing up from the winter months' sometimes harsh
and frigid elements.
Did you know that your health can also experience "seasons" in
relationship to the weather outside? It makes sense. Our bodies are constantly
reacting and responding to external stimuli. For example, when it's
sweltering outside, we sweat, and our bodies can respond by becoming dehydrated
more quickly. When it's freezing outside, the muscles of our bodies
can contract, and our joints can become stiff. The knees are no exception
to these forces of weather.
The phenomenon of increased knee pain during colder months has been studied
and theorized upon for many years. Though there is insufficient clinical
evidence to point to a direct cause, one plausible theory is that the
body attempts to retain and conserve heat during the winter by sending
more blood to the vital organs like the heart, lungs, and digestive system.
As a result, the blood vessels of the joints in the body's extremities
receive less oxygenated blood flow. They may become stiffer – resulting
in pain or a decrease in an otherwise normal range of motion for some
people, especially those with arthritis.
But there's good news! You and your knees don't have to (and shouldn't!)
take this chilly time of the year lying down. There is plenty you can
and should do to winterize your knees (and the rest of your body) for
the cold months ahead. Here are four simple-to-employ tips to help you
stay active and keep knee pain at bay well into spring!
Warm-Up Your Wardrobe: Especially if you will be exercising outdoors (but even if you aren't),
be sure your wardrobe is ready for the colder months with insulated garments
or long thermal underwear that can help keep the knees warm underneath
otherwise unlined clothing. If it's true that blood flow to the knee
joints is less efficient during this time of year, then we can help it
along by keeping this area of the body as warm as possible. Layering clothing
while outdoors is a must, but even if you get cold while inside, throw
on a pair of fitted thermals or compression leggings underneath jeans
or sweatpants to achieve added warmth, compression, and insulation for
the knees.
Boost Circulation: During winter, an electric heating pad may seem like a fine idea. But
when a bout of knee pain strikes, help relieve it with
moist, not dry, heat. You can achieve this by placing a warm, wet compress over
the knee, or better yet, taking a warm bath. The application of moist
heat to the knee joint can increase muscle relaxation and boost blood
supply to the knees while relieving rigidity and stiffness.
Get Moving: Understandably, the colder, darker-earlier months of the year can make
regular exercise less attractive. But it's still necessary! And although
knee pain can make it tougher to move around with ease, it is crucial
to try. Keeping knee joints lubricated through light but consistent activity
can help prevent knee pain from worsening. If walking outside is impossible
during this time of year, consider finding an indoor walking track or
other large space (a mall, for example), where you can take laps without
being blasted by the elements.
Mind Your Mental Health: Some forms of depression can become more severe during the winter months,
and a heightened sensation of pain can be a symptom of even the mildest
forms of depression. If this time of year has you feeling blue, consider
regular visits to a mental health professional to be sure the health of
your mind gets the same loving attention you give the health of your body.
Working through depression with an expert provider can help many people
who experience chronic knee pain feel better mentally and physically –
allowing them to continue activities of daily living that bring joy and
overall well-being.
If these three out of twelve months of the year tend to aggravate your
knees, a little TLC can make a big difference in getting to spring with
your joint health intact. Be sure to make your health a priority during
this time of year and always. And if you've got knee pain so severe
that it prevents you from performing daily duties with ease, please make
an appointment with your doctor to have it evaluated.
Sources:
Health Tip “Winterize Your Knees” previously approved on 12/1/20.
https://www.orthobethesda.com/blog/why-knee-joint-pain-increase-when-its-cold/
https://www.webmd.com/arthritis/heat-and-cold-therapy-for-arthritis-pain
https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression