Warming Up to Beat Arthritis: A Guide for Colder Seasons

Arthritis is a condition that affects the joints, causing pain, stiffness, and inflammation. Many people with arthritis find that their symptoms can worsen as the autumn and winter seasons approach due to the cold and damp weather. Here's some information about arthritis during this time of year and what you can do to feel better:

How Autumn and Winter Affect Arthritis:

  1. Cold Temperature: The drop in temperature can lead to increased joint stiffness and pain for individuals with arthritis. Cold weather can cause the muscles, tendons, and ligaments around the joints to tighten, making movement more difficult and painful.
  2. Dampness: Increased humidity and dampness in the air can also exacerbate arthritis symptoms. The changes in atmospheric pressure can affect the synovial fluid in the joints, leading to discomfort.

  3. Reduced Physical Activity: As the weather gets colder and days become shorter, people often engage in less physical activity. This reduced movement can lead to muscle weakness and joint stiffness, further worsening arthritis symptoms.

Tips for Managing Arthritis in Autumn and Winter:

  1. Stay Warm: Dress in warm, layered clothing to maintain body temperature. Keep joints covered to minimize exposure to the cold.
  2. Heat Therapy: Apply heat to affected joints using heating pads, warm baths, or hot packs. Heat can help relax muscles and reduce pain.

  3. Stay Active: Engage in regular, gentle exercise to keep your joints moving. Activities like swimming, walking, or indoor exercises can help maintain joint flexibility and strength.

  4. Diet and Nutrition: Maintain a healthy diet rich in anti-inflammatory foods, such as fruits, vegetables, and omega-3 fatty acids found in fish. Some people also find relief through dietary supplements like glucosamine and chondroitin but consult a healthcare professional before using them.

  5. Medications: If over-the-counter pain relievers are insufficient to manage your arthritis symptoms, consult your healthcare provider for prescription medications or injections that can help alleviate pain and inflammation.

  6. Physical Therapy: Consult with a physical therapist who can develop a personalized exercise and stretching program to manage arthritis symptoms. They can also teach you techniques for joint protection.

  7. Maintain a Healthy Weight: Excess body weight puts added stress on the joints, exacerbating arthritis symptoms. If needed, work on achieving and maintaining a healthy weight through diet and exercise.

  8. Manage Stress: Stress can worsen arthritis symptoms, so practice relaxation techniques like deep breathing, meditation, or yoga to help manage stress.

  9. Stay Hydrated: Proper hydration can help maintain the lubrication of joints. Drink enough water throughout the day.

  10. Consult a Healthcare Provider: If your arthritis symptoms worsen during the autumn and winter seasons, don't hesitate to seek advice from your healthcare provider. They can adjust your treatment plan and recommend appropriate therapies or medications.

It's important to note that the impact of weather on arthritis can vary from person to person, and what works best for one individual may not work as effectively for another. Therefore, it's essential to work closely with healthcare professionals to develop a comprehensive plan for managing arthritis and reducing its impact during the colder months.

Here are some additional ways you can learn more about arthritis and its management.

  1. Arthritis Foundation Website
  2. The National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS)

  3. Consulting Healthcare Professionals: For personalized advice and treatment, it's crucial to consult with healthcare professionals, including rheumatologists and physical therapists, who can provide guidance tailored to your specific condition.

WHAT DO I DO WHEN…….I SPRAIN MY ANKLE

Raise your hand if you have ever sprained your ankle! You likely have your hand raised right now, because most people will experience this injury in their lives. This article will help you know the steps to take when this happens. Ankle sprains happen when the foot rolls inward (most commonly) or outward. The motion goes beyond what the joints can safely handle and often results in a sprain or tear of the ligaments on the outside of the ankle. Many people do not handle these well afterward, falling into the trap of over-protecting or the lure of over-aggressiveness. The key is to thread the needle between these which you can do with the acronym ARMS (yes, ARMS for an ankle sprain, its just weird enough that you'll remember it)

Avoid Aggravation or Additional Injury

  1. If a certain movement or activity causes moderate to severe pain or starts off with minimal pain but begins getting worse, then AVOID the activity for the time being.
  2. If an activity will place you at high risk for re-injury (playing basketball, hiking really uneven surfaces, jumping on a trampoline) then AVOID this activity.

Rule out a fracture

  1. If you are unable to bear weight on the leg, have a large amount of swelling and bruising, or have a lot of tenderness on your ankle bones then you will want to get an x-ray to rule out a fracture.

Maintain Motion:

  1. Do not keep your ankle in one position without moving it, unless your doctor or physical therapist expressly tell you to. Make circles with your foot, spell the alphabet, move your foot up and down, all keeping with rule A and not moving into range of motion that aggravates pain.
  2. Keep walking, trying to use a normal gait pattern if possible. Still follow rule A.
  3. Place your injured foot flat on a step or box and while holding onto a surface with your hands, rock forward letting your knee come over your toes. Go as far as you are able to without pain.

Strengthen/stabilize:

  1. Before returning to sport or other activity it is important to get the ankle back to full strength, motion and stability, otherwise re-injury or compensations can occur.
  2. This can be done through "4-way ankle" exercises, basic balance training, and stretching.
  3. Talk to your physical therapist about an individualized program to return you to your normal activities.