With the arrival of winters, the risk of joint injuries rises by 30%. Falling temperatures have an adverse impact on bone health. New joint problems crop up while the already existing orthopaedic problems become more severe due to reduced blood flow to joints. Muscles and tendons also become stiff, causing joint pain. Let’s have a look at the five most common orthopaedic conditions that worsen during the cold winter weather and simple ways to manage them.
1) Arthritis
If you suffer from arthritis, it’s common to experience more pain and stiffness in winter. Be it osteoarthritis or rheumatoid arthritis, dropping temperatures can intensify pain and discomfort.
How to Manage:
- Keep yourself warm by wearing extra layers and thermals
- Perform regular indoor exercises to keep your joints moving
- Use heating pads and warm compresses to get relief from pains and aches
2) Lower Back Pain
Tighter muscles and decreased physical activity in winter cause back pain to increase. Even routine tasks, especially bending can worsen your back pain.
How to Manage:
- Stretch regularly, particularly before and after any physical activity
- Choose ergonomic seating and mattress to support your back
- Avoid lifting heavy objects or use correct lifting techniques
3) Frozen Shoulder
Frozen shoulder occurs due to limited exercise and physical activity in colder months. You experience restricted shoulder movement and increased pain.
How to Manage:
- Regularly exercise your shoulders with simple stretching and rotation
- Use warm compresses to reduce stiffness and pain
- Avoid inactivity and a passive lifestyle – it compounds problems
4) Stiff Joints in the Elderly
Seniors frequently complain of joint stiffness during the winter season. Less physical activity and falling temperatures can cause joint-lubrication to decrease.
How to Manage:
- Perform low-impact exercises, such as walking
- Get adequate Omega-3 fatty acid and vitamin D
- Keep your home and office warm to avoid stiffness
5) Slip-and-Fall Fractures
During winter, there are more cases of slips and falls that cause fractures. It is particularly true if you suffer from osteoporosis.
How to Manage:
- Get footwear with excellent grip to avoid slipping
- Don’t hurry – walk slowly with due care
- Use a cane or walker if you feel unsteady walking without support
Bonus Tips to Maintain Bone Health in Winter
 | Stay Hydrated | Drink enough water to keep joints hydrated. |
 | Be Active | Avoid sitting for long periods. Exercise regularly to prevent stiffness. Maintain a healthy weight. |
 | Bask in the Sun | Get adequate Vitamin D to boost bone health by spending time outdoors. |
 | Avoid distractions | Don’t use your phone while walking. |
 | Seek immediate medical attention | Don’t delay visiting an orthopaedician if you experience numbness, pain, swelling, or any other abnormal symptoms. |
Conclusion
Don’t be scared of the winter season. Don’t let it aggravate your pain. Take some pragmatic steps to enjoy the cold weather while taking care of your bones and joints. If you are not sure of your symptoms or need more elaborate and personalised advice, do get in touch with an expert orthopaedician.
