Feeling the chill?

Well it’s certainly feeling like winter now! Something I’ve been hearing in clinic all week is how this cold weather is affecting joint and muscle pain. Whether it’s something to do with pressure changes, the cold making you tense or something else, there certainly seems to be something to it. In fact, a group of researchers have created an app to investigate this on a large scale- take a look to see if you’d like to take part and get handy graphs of pain levels, weather changes and more.

Whatever the reason for joint pain and stiffness to be worse in the winter, there are lots of practical things I’ve discovered over the years to help minimise the effect. These all vary between people, but you may just find the right combination to get you moving more comfortably.

Keep warm...

It’s essential to keep your joints and muscles protected when you’re out in the cold. Wear plenty of layers and a wind-proof coat to avoid getting a chill. Short, brisk walks each day are brilliant for your overall health because they get your circulation going, encourage a positive mindset and keep the muscles that support your joints strong and healthy.

Move regularly.

If you’re unable to get out of the house, be aware of how long you stay seated for. Sitting for long periods makes joints more likely to stiffen up, let inflammation settle in painful areas and in the long-term can lead to weaker muscles. Try to move a little bit, but often. For example, if you’re watching a TV programme, get up in the advert and walk around the room or make a cup of tea. If you’re sat reading, set a timer for every 20 minutes and walk up the stairs or to a different room. When you’re preoccupied it’s easy for time to get away and then you suddenly realise you’ve been sat still for two hours!

Make mornings easier...

As mornings tend to be the worst for arthritic symptoms, having a gentle exercise routine can be great to get you stretched out and moving. I often give patients a small, simple routine that’s tailored to their problem areas that they can do daily to increase their movement and ease pain. Arthritis Research UK have some easy to follow, but effective, exercises on their website.

Hot or cold?

Heat can be really soothing on painful, stiff joints and aching muscles, but don’t use heat on a red, swollen joint. If there’s inflammation (redness, heat and swelling) due to arthritis, heat will make it worse, even if it feels comforting at the time. Use an ice pack or frozen peas wrapped in a tea towel on the area for five minutes every hour if necessary. On joints that aren’t visibly inflamed, then using a warm wheat bag or hot water bottle can be very soothing. You could even get your clothes for the next day ready the night before and store them in the airing cupboard or on a suitable radiator so you get that relaxing warmth first thing in the morning!

Osteopathy can help!

Osteopathy is an excellent way to manage wear and tear arthritis as well as other conditions causing muscle and joint pain. The techniques used, such as massage and joint movements, can be as gentle as needed to improve joint mobility and reduce pain, while being comfortable during treatment. The exercise and lifestyle advice can then be tailored specifically to the pain you're experience and what activities you want to keep doing.

I have had people visit me who have lost their ability to walk long distances due to knee pain and been missing their weekly walk with their friends. They were understandably disappointed as this was one of their main social times. From my treatment and gradual strengthening work with exercises, they are back enjoying their weekly walk comfortably and more! I’m so passionate about what Osteopathy can do to help get people back doing the activities they love, so please get in touch if you’re unsure if Osteopathy can help you.

Zoë Clark is a registered osteopath trained at the British College of Osteopathic Medicine in London.

Practicing in Howe, near Norwich (01508 558373) and Burston, near Diss, Norfolk (07543 557746).