(Joint Pain) ‘My knees hurt every time I move’… Relieves pain just by doing this exercise in place

The colder the weather, the more painful your joints become. As atmospheric pressure decreases in cold weather, the air pressure exerted on our bodies also decreases. This causes soft tissues like muscles, tendons, ligaments, and joints to swell, irritating nerves and causing pain. Reduced physical activity in cold weather, coupled with the stiffening of muscles and ligaments in the cold, also contribute to reduced flexibility. However, you don't have to live with joint pain all winter long. With proper care, winter joint pain can be managed.

 

There are two main ways to reduce joint pain in winter.

 

The first thing is to warm up your body.

 

Since most body heat is lost from the head, hands, and feet, special attention should be paid to keeping these areas warm. Wearing several layers of loose-fitting clothing allows for easier movement and can help maintain body temperature. Applying a warm compress is also beneficial. Temporarily wearing a knee brace can also help reduce pain by increasing joint stability and protecting joints from cold exposure.

The second is moderate physical activity.

 

While it's human nature to want to stay warm and cozy, lack of physical activity can actually lead to stiff joints and decreased muscle strength, worsening joint pain. If outdoor exercise is difficult, "walking in place," a method of increasing physical activity in daily life, can be helpful. Walking in place can be done even in confined spaces indoors. It's less tedious when done while watching TV or listening to music. As an aerobic exercise, it's effective for weight loss, strengthening cardiopulmonary function, and improving balance and flexibility. In particular, it increases spinal bone density, helping prevent porosity in older adults.

 

Walking in place can be done in a variety of ways. Younger people can increase the aerobic effect and volume by lifting their knees high and swinging their arms rhythmically, similar to power walking. Elderly people or those with arthritis should hold onto a brace or doorknob, and walk slowly while being careful not to fall. Walking in place, like briefly standing on one leg, improves balance and develops buttock muscles like the gluteus medius. It's recommended to do this for at least 30 minutes three times a week.

 

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Keep your body warm...

Even on rainy days, I just stand still at home.

The days are getting colder and colder.

I guess I need to take care of my joints in advance.