The colder it gets, the more joints hurt. When the cold weather causes atmospheric pressure to decrease, the air pressure exerted on our bodies also drops. This leads to swelling of soft tissues such as muscles, tendons, ligaments, and joints, which stimulates nerves and causes pain. Reduced physical activity during cold weather and the stiffening of muscles and ligaments due to low temperatures also contribute to decreased flexibility. However, there is no need to live with joint pain all winter. With proper management, winter joint pain can be alleviated.

There are two main ways to reduce joint pain during the winter.

The first is to keep the body warm.

Since most heat is released from the head and hands and feet, special attention should be paid to keeping these areas warm. Wearing multiple layers of slightly loose clothing makes movement easier and can help maintain body temperature. Applying warm compresses is also beneficial. Temporarily wearing a knee band can improve joint stability and prevent exposure to cold, which may help reduce pain.

The second is moderate physical activity.

While it is human nature to want to stay in a warm home, not engaging in physical activity can actually lead to joint stiffness and muscle weakness, worsening joint pain. If outdoor exercise is difficult, a workout method called 'marching in place' that increases physical activity in daily life can be helpful. Marching in place can be done even in a small indoor space. Doing it while watching TV or listening to music makes it less boring. As an aerobic exercise, it is effective for weight loss, strengthens cardiovascular function, and can improve balance and flexibility. Especially for the elderly, it helps increase spinal bone density and prevent osteoporosis.

Stationary walking can be performed in various ways. Young people can increase the effectiveness of aerobic exercise and the amount of exercise by lifting their knees high and swinging their arms rhythmically, similar to power walking. Elderly individuals or those with arthritis should perform the activity slowly while holding onto aids or door handles, paying attention to fall prevention. Standing on one leg for a moment during stationary walking helps develop balance and strengthens hip muscles such as the gluteus medius. It is generally recommended to perform this activity at least 30 minutes, three times a week.

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Warm up your body..

Even on rainy days, I stay in place at home.

The days will get colder gradually.

I should pay attention to the joints in advance.