Do your knees hurt in the winter? you are not alone. Cold weather is notorious for worsening knee pain, especially for people with arthritis or previous knee injuries. The main causes are lower temperatures, less physical activity, and changes in barometric pressure. These factors can worsen knee pain and cause decreased mobility, joint stiffness, and discomfort. Understanding the causes and prevention measures can help you manage your symptoms and make your daily life easier. We will introduce the reasons why knee pain gets worse in winter and how to deal with it.
5 common causes of knee pain underwater
During the winter, people, especially those with arthritis, tend to have worse knee pain. This occurs for the following reasons:
1. Exposure to cold
a study report that exposure to low temperatures can cause the tendons and muscles around the knee to tense up due to reduced blood flow, leading to joint stiffness and pain.
2. Changes in atmospheric pressure
Fluctuations in air pressure and air pressure during cold weather can cause joint tissue to swell, putting strain on nearby nerves and causing pain.
3. Reduced physical activity
Winter prevents regular exercise for arthritis patients, reducing physical activity and causing joint stiffness and extreme pain.
4. Vitamin D deficiency
the study It has been shown that reduced exposure to sunlight during the winter months can lower vitamin D levels, which can affect bone health and worsen arthritis symptoms.
5. Excessive weight on the knees
Reduced physical activity during cold weather can lead to excess weight gain, putting pressure on the knees and causing extreme pain.
8 effective tips for managing winter knee pain
To reduce knee pain during cold weather, follow these precautions:
1. Please stay warm
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Dress in layers to conserve heat, especially around your knees.
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Using a heating pad or warm compress on the painful area will provide immediate pain relief.
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It keeps your living space comfortable and warm and prevents stiffness caused by the cold.
2. Be active
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Practice low-impact exercise, such as swimming or cycling, to maintain flexibility in your knee joints.
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Consider strength training or yoga to promote knee function.
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Walking also helps increase flexibility in the knee joint.
3. Use a knee compression sleeve
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Wear a knee compression sleeve when doing housework.
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This is gear that strongly supports your daily activities.
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This will reduce pain and reduce swelling.
4. Manage your weight
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A nutritious diet and proper exercise can help you manage your weight.
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Maintaining an appropriate weight will prevent you from putting too much stress on your knees.
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Exercise makes your knee joints more flexible and reduces pain.
5. Elevate your knees
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When resting, raise your knees above heart level
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Helps promote blood flow to the affected area.
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This reduces swelling and reduces pain.
6. Wear quality shoes
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Wear high-quality shoes with cushioning and arch support when you go out.
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This prevents pressure on your knees when standing or walking.
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It also prevents the risk of falls and slips.
7. Try a massage
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Gently massage your knees and surrounding area.
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This increases blood circulation, relieves muscle tension, and reduces knee pain.
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Use commercial capsaicin- or menthol-containing creams for massage.
8. Use herbal medicines and supplements
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Add ginger and turmeric to your diet, either raw or in supplement form.
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The curcumin found in turmeric reduces arthritis pain, and ginger reduces inflammation.
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However, consult your doctor before using any supplements.
Treatment for knee pain due to cold weather
If extreme knee pain persists, it is essential to seek medical attention. Treatment options recommended by your healthcare provider include:
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Type of treatment
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the purpose
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example
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medicine
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to relieve pain and inflammation
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physical therapy
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Improve knee muscle flexibility and range of motion
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Fixed devices and auxiliary devices
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For leg alignment and pain relief
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alternative therapy
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To relieve pain and promote healing
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surgical treatment
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To surgically remove and repair a damaged joint
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When should I see a doctor?
Even after using these tips, see your doctor if you experience any of the following discomforts:
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Ongoing severe knee pain
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Inability to move the affected knee
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knee lock
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high fever
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severe knee swelling
Visiting an orthopedic surgeon will help diagnose the cause and provide appropriate solutions. If you already have osteoarthritis, rheumatoid arthritis, or a knee injury, see your doctor as soon as possible.
summary
Winter knee pain can be annoying, but you can manage the discomfort by understanding its potential causes and taking preventive measures in advance. Staying warm, exercising, maintaining your weight, and wearing compression knee sleeves can help prevent knee pain during cold weather. However, for people with osteoarthritis, rheumatoid arthritis, or chronic knee pain, it is very important to consult a doctor. This will ensure proper care and treatment and prevent further complications.
Remember, with the right strategy, you can stay pain-free and active all winter long.
Please also read this. Causes of winter joint pain: Try these tips for relief!
FAQ
Should I rest or walk for knee pain?
Rest will reduce inflammation in the affected area and speed healing.
What is the deficiency that causes knee pain?
A lack of vitamin D can cause knee pain and affect your physical and mental health.
What is the best position to sleep when your knees hurt?
Lie on your back with a pillow under your knees. This position reduces pain.
What exercises should I avoid with knee pain?
Avoid high-impact exercises such as kickboxing, running, and jumping, as they can worsen knee pain and cause injury.
