Keep Your Joints Healthy and Strong This Winter
Dr Anil Arora (Head of Unit and Lead Consultant,Department of Orthopaedics Max Super Speciality Hospital, Patparganj, Delhi)
With a drop in the mercury, there is a whole set of health issues which suddenly pop up from nowhere. The problem of joint pains is one of them. That’s why people struggling with the issue dread the onset of the winter season. During winters, joints become painful, extremely inflexible, and creaky, making it difficult to move. People with orthopaedic problems like arthritic knees, issues in shoulders and hip joint struggle the most.
What Causes Joint Pains in Winters?
Due to the cold temperature, the pain threshold of the body decreases as the nerve endings become sensitive, exceeding the pain tremendously. Another reason for joint pains is that the blood doesn’t circulate properly in the body parts causing pain and stiffness in the joints.
In winters, the physical activity of the body also decreases and hence, the joints start paining.
Our expert, Dr. Anil Arora gives us some amazing tips that will keep your joints healthy and strong this winter season.
- Maintain a Balanced Diet: A well-balanced diet is of utmost importance especially for people suffering from joint pains. Foods rich in Vitamin D, C and K are good for joint pains. Orange, cabbage, spinach, tomato are superfoods when it comes to getting relief from knee pains. For those who have extremely low levels of Vitamin D, can also take supplements after prescription from the doctor. Adding sulphur rich food in your diet is another plus point!
- Drink Plenty of Water – Many associates it with combating dehydration but water is essential for joint pain relief as well. In winters, we tend to reduce our water consumption but it is necessary because the cartilage between the joints has to be smooth and in order to maintain the right amount of friction, the body needs to be hydrated.
- Wear Knee Guards or Knee Supports- In order to protect your knees in winters and reduce pain, wear knee guards. There are a plenty of varieties of knee protectors in the market that provide comfort in knee pain and protect it from serious injury.
- Physiotherapy: People having osteoarthritis should regularly go for physiotherapy to maintain flexibility in the joints and get relief from the pain. The session provides the right amount of movement, warmth, and medication to sooth your knees.
- Regular exercise or physical activity: Winters should not be a reason to skip your exercise regime. Due to lack of movement and physical activity, joints become stiff and start paining even on a slight movement. To avoid this, indulge in regular exercise.
- Warm-up before Exercise is Important: Exercise is important but makes sure that you warm-up before starting any rigorous exercise. This will avoid injury and make your body more flexible. The warm-up also increases your blood circulation that increase the effect of exercise.
- Check your shoes: Many people tend to ignore this point but wearing a right size shoe is good for your knees, ankles and joints. Avoid wearing high heels for long hours and make sure that your toes have enough space to allow you comfort while walking.
- Change Positions While Standing For Long Hours: People with certain jobs need to stand for a long time. For those, it is advisable to keep on changing positions to avoid putting strain on only one foot.
- Avoid Smoking: It is a lesser known fact that people who smoke tend to have lower bone density and hence, are at higher risk of issues related to bones and joints. Quit smoking for a healthier lifestyle and robust bones!
- Calcium Intake: Keep a watch on your calcium intake. Foods rich in calcium are great for your joints and bones.
Apart from following all these things, keep yourself warm. Maintaining the right body temperature during winters will be great for your joints.