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Managing Arthritis in the Winter
Does it seem like your joint pain
heats up when the weather cools
down? You're not alone. "Many
people believe their arthritis gets worse
during certain types of weather," says
Richard Haddad, M.D., of Riverview
Medical Center. "For instance, some
people with arthritis say they feel more
fatigue during the colder months."
As the temperature drops, it's important
to keep managing your arthritis. Your joints
don't take the season off, and actively managing
your joint pain helps prevent it from
getting worse — whatever the weather.
Here are some ways to keep up your
commitment while the mercury falls.
Keep Moving
Even if it's chilly outside, it's important to
stay active. "Daily walking, swimming, or
other moderate exercise can help control arthritis symptoms like
pain," says Dr. Haddad.
Consider these ideas:
- Join a mall walkers group or walk an indoor shopping center on your own.
- Take an aquatic exercise class at a heated indoor pool.
- If you're braving the cold blasts outside, wear layers made of silk, fleece, wool, or down. This helps you trap your body heat. And don't forget the hat and gloves.
- Reward yourself with a warm bath after your workout. Think of it as a gift to your muscles and joints!
Warm Up to Target Pain
If pain from sore joints is an issue, seek
the heat. Adding warmth to a tender
joint can increase blood flow to the area
and help reduce pain and stiffness. Try
applying warm towels or hot packs to
a sore wrist, shoulder, or neck. "Cold
packs can help, too, for inflamed joints
or muscles," notes Dr. Haddad. "Your
doctor may recommend using both."
Another suggestion to warm you
up this winter is to book a massage.
Light kneading and massaging strokes
can draw blood into a sore area to
tame pain. Just be sure to tell your licensed or certified massage therapist
that you have arthritis.
Stay in Summ er Shape
Set a goal now to avoid winter weight
gain. Adding pounds can be bad for
weight-bearing joints like the knees,
so try to stay in shape.
One weight-control tip is to watch
your portions. If you're craving a
warm, comforting bowl of pasta,
remember that a serving is only onehalf
cup. Check labels and recipes for
serving sizes, and serve yourself the
right portions.
Avoid the Hazards of Winter
Joint injuries actually can lead to
arthritis. "Icy sidewalks are a huge
hazard. You might slip and fall," says
Dr. Haddad. "Wear boots with nonskid
soles to reduce your risk of falling."
Another winter hazard is snowfall. If
you have to shovel, stretch your major
muscles before you dig in. Try marching
in place and moving your shoulders
in circles. Use a shovel with a plastic
blade, which is lighter than metal. As
you're shoveling, take plenty of breaks.
Finish up with a sprinkling of rock salt
to melt ice on walkways.
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