Frosty mornings, all things pumpkin spice, and hot chocolate—what’s there not to love about the winter season? But not everyone can say so.
For many people, especially adults over 50, cold weather can be downright harsh on the joints. Stiffness, aches, and pains due to arthritis tend to creep in as the temperatures drop, which makes winter less about snow angels and more about managing discomfort.
You’re not alone, however. Data shows that nearly 53 million adults in the U.S. have arthritis.
Arthritis pain surges in winter because the cold weather reduces blood circulation, heightens pain sensitivity, and causes muscle spasms.
Here, we’ll discuss what causes arthritis pain to surge in winter and share a few tips to manage it.
Why Are Arthritis Flare-Ups Worse in the Winter?
Science hasn’t pinpointed the exact cause of arthritis flaring up in winter. But there are a few theories that could explain the connection.
1. Barometric Pressure Changes Can Increase Weather Sensitivity
Sudden and harsh changes in barometric pressure can affect human health.
A study from Tufts University found that arthritis pain increased with every 10-degree drop in temperature. Further, CreakyJoints revealed that low atmospheric pressure pushed the hip joint ball more than one-third off track in one cadaver study.
When the barometric pressure drops, tissues around the joints expand. That puts pressure on sensitive nerve endings, which can lead to stiffness and discomfort.
2. Genes Might Play a Part
It might surprise you, but gene activity has an effect on joints. They influence the enzyme activity involved in joint health.
According to a study published in Nature Communications, genes that promote inflammation exhibit heightened activity during the winter months in some individuals. Likewise, warm temperature activates genes that reduce inflammation.
Over 16,000 people were involved in the study. Researchers found that seasonal changes affected about 4,000 genes. That explains why certain inflammatory illnesses, such as rheumatoid arthritis, worsen in the winter and improve in the summer.
3. Limited Daylight Hours Can Cause Higher Disease Activity
Many people who have arthritis are observed to be deficient in Vitamin D, reveals a study published by NLM. Vitamin D deficiency has also been inversely related to disease activity.
Vitamin D levels are often low in winter due to limited daylight hours and reduced outdoor activities. Less sunlight means less exposure to natural vitamin D, which can weaken your bones and increase inflammation.
Managing Arthritis Pain in Winter: 3 Tips
Here are a few practical tips that will help manage arthritis pain in winter:
1. Stay Warm
A drop in temperature can put a chill on arthritic joints, which can worsen stiffness and discomfort. To combat this, stay warm.
Bundle up with layers when heading outside. Focus on covering areas like knees, hands, and ankles that are more prone to aches.
When indoors, keep the thermostat set to a comfortable temperature. The Met Office suggests heating the home to a temperature of at least 18°C (64.4°F). You can heat up even more if you prefer a warmer temperature.
2. Use Topical Pain Relief
Applying pain-relieving medicines locally can provide temporary relief, especially during winter when aches seem to get worse. These creams or gels are applied directly to the skin over the painful area, giving you targeted relief.
Most of these products contain active ingredients like menthol, camphor, and methyl salicylate, says WebMD. It’s because of these ingredients that the pain relief results in a burning or cooling sensation, which distracts the mind. And the best part? They don’t affect your whole system like oral medications, so side effects are minimal.
You can also explore CBD creams for managing arthritis pain. CBD (cannabidiol), derived from the hemp plant, is not psychoactive.
According to Verywell Health, animal studies have found that CBD has anti-inflammatory and pain-relieving properties. Anecdotally, people who have tried it for treating arthritis symptoms reported noticeable pain relief, reduced anxiety, and improved sleep improvement.
When choosing a topical pain relief product, read the label. The best CBD cream for arthritis joint pain contains menthol, argan oil, and peppermint oil alongside broad-spectrum CBD.
As far as use is concerned, Sagely Naturals advises applying it liberally to the affected area and massaging it for up to a minute.
3. Keep Moving
Physical activity often gets limited during the cold season. That can worsen pain.
A study published in ScienceDirect states that osteoarthritis symptoms worsen after periods of inactivity besides waking up. They may improve with movement. Movement keeps your joints lubricated and your muscles strong, both of which are key for reducing pain and stiffness.
Gentle, low-impact activities like walking, stretching, yoga, or swimming can do wonders. Even simple at-home exercises, like ankle rolls or shoulder shrugs, can keep you moving. Even 20 to 30 minutes of physical activity daily will help manage arthritis symptoms.
Winter may bring festive gatherings and holiday cheer. But mercury drops could also trigger arthritis flare-ups. You’re not powerless, however. These tips can help reduce the impact of cold weather on your joints, so follow them. Don’t hesitate to seek help if you need it.
