How to Reduce Your Joint Pain
It’s not just your imagination—winter weather really can increase your joint pain. Cold temperatures and seasonal changes can significantly impact how your joints feel, especially if you already experience arthritis or chronic pain.
The good news? A few lifestyle changes can help ease your joint pain in winter and allow you to move comfortably during these colder months. Here are five ways to help soothe your aching joints in winter.
Tip #1: Increase Your Vitamin D Intake
“Winter means less sunlight and less vitamin D,” says Coryell Health pain management specialist Dr. Austin Horrocks. “A lack of vitamin D has been shown to increase sensitivity to arthritic pain.”
Our bodies also require vitamin D for the absorption of calcium, which is essential for maintaining bone strength and density. Joints exist wherever two bones meet, and weakened bones can put more stress on your joints.
- Fatty fish like salmon, tuna, mackerel or sardines
- Mushrooms
- Egg yolks
- Cow’s milk
- Soy, almond or oat milk
- Orange juice
- Yogurt
Tip #2: Keep Moving
“When it’s miserable outside, we get out less and we exercise less,” says Coryell Health orthopedic surgeon Dr. Lance Ellis. “When your body isn’t as active, it can lead to increased muscle weakness and inflammation, which can then lead to increased joint pain. It’s basically a case of ‘use it or lose it.’ The less you move, the stiffer your body will become. It’s okay to stick with small exercises—you don’t want to strain yourself. Every bit helps. You just have to keep moving.”
- Stretching
- Cycling on an exercise bike
- Using the elliptical
- Swimming in a heated pool
- Pilates
- Yoga
Tip #3: Bundle Up
Wearing the right clothes when you go out into the elements can make all the difference for your joint pain. Ensure that your hands, knees and hips are well-insulated, as these are common areas prone to joint pain in winter.
“It sounds obvious, but wearing layers is essential to easing your winter joint pain,” Dr. Lance Ellis says. “Your first priority is to keep your torso warm. You also lose about 7-10% of your body heat through your head, so wearing a hat always helps. Don’t be afraid of looking silly. We may be in Texas, but we still need to bundle up in the winter.”
Tip #4: Eat Anti-Inflammatory Foods
Joint pain often flares up in the winter due to colder temperatures and frequent fluctuations in barometric pressure. This weather, unfortunately, creates a perfect recipe for increased inflammation.
“Lower barometric pressure associated with clouds, rain or snow can cause the tissue around your joints to expand,” Dr. Austin Horrocks says. “This inflammation is what puts extra pressure on the nerves inside your joints and causes aching joints in winter.”
- Beans
- Legumes
- Fruits
- Vegetables
- Green tea
- Black coffee
- Healthy sources of fat like nuts, seeds, oily fish and avocados
- Intact whole grains like brown rice and oats
If your joint pain continues despite lifestyle changes, lasts longer than expected or interferes with your daily activities, Dr. Horrocks and the Coryell Health pain management team can create a personalized treatment plan to keep you moving comfortably year-round. Call (254) 865-2166 to see how pain management from Coryell Health can change your life for the better.
Tip #5: Use Heat Therapy
“Applying heat to your body causes your blood vessels to expand and increase blood flow,” says Coryell Health physical therapist Dr. Jacob Brindle. “This allows more oxygen and nutrients to reach your affected joints and help relieve your pain.”
By improving circulation, heat therapy can help ease joint stiffness, loosen tight muscles and support movement during the winter months.
“For a makeshift heating pad, put a wet washcloth in a freezer bag and warm it in the microwave for a minute,” Dr. Jacob Brindle says. “It doesn’t have to be fancy. Hold it on your affected joints for 20-30 minutes, and it can work wonders for your joint pain.”
You can also incorporate heat therapy into your daily routine through:
- Taking warm showers in the morning
- Soaking in a hot bath for 15-20 minutes
- Swimming in a heated pool for 30 minutes
If you’re looking for additional relief, Coryell Health’s Waco clinic offers red light therapy as part of its physical therapy offerings. Red light therapy is a non-invasive treatment designed to help reduce inflammation and increase blood flow to affected tissues. Call (254) 248-6401 to learn more about red light therapy or schedule an appointment with Dr. Brindle and the Waco clinic physical therapy team today.
Joint pain tends to flare up in winter, but with the right habits and support, relief is possible. If your joint pain persists or worsens, Coryell Health’s pain management, physical therapy, and orthopedics and sports medicine teams are here to help you find lasting relief and improve your quality of life.
Not sure which of these areas of medicine is right for you? Talk to your Coryell Health primary care physician or call (254) 865-2166 to see which category of care best fits your needs.
Meet the Doctors
Resources
- Why is the Cold Weather Hard on Your Joints? (Columbia University Irving Medical Center)
- What Triggers Weather-Related Joint Pain? (Harvard Health Publishing)
- How Changes in Weather Affect Joint Pain (The Cleveland Clinic)
- Vitamin D Deficiency (The Cleveland Clinic)
- Staying Active With Joint Pain (Mayo Clinic Health System)
- Heat Therapy Helps Relax Stiff Joints (The Arthritis Foundation)