Written by:
MEGAN LANGERUD PT, DPT, PRPC
Doctor of Physical Therapy, Board Certified Pelvic Rehabilitation Practitioner
Air Pressure
With cold fronts, barometric pressure usually drops. That means there is less pressure on your body from the atmosphere, which can lead to increased swelling and pain.
Joint Fluid Changes
It has been studied that potentially during the colder months, the fluid that lubricates your joints may thicken leading to increased stiffness and pain.
Circulation and Blood Flow
It is natural in the cold for blood to get re-routed to your core to better support vital organs. This is a normal response for the body however it pulls blood and warmth away from joints, which can make them ache more.
Poor Flexibility
Cold weather makes muscles tighten up and feel less ‘loose.’ A decrease in flexibility can lead to increased stiffness.
Decrease in Vitamin D
It is natural in the cold for blood to get re-routed to your core to better support vital organs. This is a normal response for the body however it pulls blood and warmth away from joints, which can make them ache more.
Mood Changes
It’s no secret that in this area of the country, long winters can take a toll on our mood. The increase in darkness, decreased time outside, and what sometimes feels like a never-ending winter season can all lead to feelings consistent with seasonal affective disorder. A decrease in mood, it can lead to an increase in pain or other unwanted symptoms.
So, what can you do to combat all of the above points?
Listed below are some tips to decrease knee pain.
Dress Warm
Try to keep as much warmth throughout the body as possible. This keeps us from feeling less stiff and keeps good blood flow to the joints.
Warm Bath or Shower
This has similar effects to dressing warm.
Stay Active
For multiple reasons, staying active can be very beneficial to helping with joint pain. It can keep joints lubricated, keep muscles warm, increase circulation/blood flow, and improve mood – all great for keeping pain at a minimum!
Take a Vitamin D Supplement
Most of us do not get enough vitamin D in the wintertime. Taking a good, quality vitamin D supplement can be helpful during the months when sun exposure is sparse.
Get Adequate Sleep
Getting good, quality sleep is so underrated. When we are tired or running on minimal sleep, we tend to experience increased pain
Eat Nourishing Foods
Food is medicine. Making sure you nourish yourself with colorful, whole, nutrient-dense foods can help keep inflammation and pain at a minimum.
Unsure of where/how to start with your knee pain?
Call Apex Physical Therapy and Wellness Center to set up an appointment to get you going on the right track!
We are a private practice outpatient physical therapy clinic offer high quality care with a personal touch. We believe that every patient should receive the quality care needed to help them prevent or rehabilitate their injuries or illnesses.
