Joint pain's snow joke in winter, says Practice Plus Group expert
As UK temperatures plummet – keep moving to protect your joints, says Nurul Ahad, Consultant orthopaedic surgeon at Practice Plus Group.
As a cold snap grips the UK this week – with even snowfall expected in parts of the country – a joint expert has issued a warning to those living with arthritis or joint pain, and stresses the importance of staying active despite plunging temperatures.
“Staying active is one of the most effective ways to counter the effects (of colder weather on joints). Physical activity helps bone health and boosts the heart and lungs…and is essential for keeping pressure off joints.”
Nurul Ahad, Consultant orthopaedic surgeon, Practice Plus Group
“The danger during these cold snaps is that we are tempted to do less exercise and wrap up warm on the sofa, but it can be really detrimental to hip and knee joints if you stop exercising regularly,” explains Nural Ahad, Consultant Orthopaedic Surgeon, at Practice Plus Group.
On-going Met Office warnings show temperatures reaching as low as low as -10°C in parts of the UK have prompted the UK Health Security Agency to issue an amber cold health alert for parts of the country, while a yellow alert covers the rest of England.
For many, the arrival of cold weather brings an increase in joint discomfort, with arthritis sufferers often noticing stiffer, more painful joints. Mr Ahad, explains:
“Colder conditions affect the synovial fluid in the joints, which acts as a natural lubricant and shock absorber. In colder weather, the synovial fluid in joints which helps with shock absorption and lubrication, becomes thicker and less effective, making them stiffer and, if you already suffer with joint pain, can make it worse. Low atmospheric pressure can also cause tissue expansion around joints, leading to swelling and discomfort, while nerves become more sensitive to pain.”
Whilst many are tempted to wrap up warm and stay indoors, Mr Ahad says this can actually make joints worse. “Staying active is one of the most effective ways to counter these effects. Physical activity helps bone health and boosts the heart and lungs – and is an excellent way to maintain a healthy weight – essential for keeping pressure off joints.”
“Walking is fantastic exercise and walking every day even when it gets cold will reduce stiffness and improve muscle strength.”
Nurul Ahad, Consultant orthopaedic surgeon, Practice Plus Group
He claims even simple daily activities can make a difference. Walking, for instance, is highlighted as an ideal form of exercise. “Walking is fantastic exercise and walking every day even when it gets cold will reduce stiffness and improve muscle strength. Movement helps build up bones, making it less likely that they will break, and it also improves balance and flexibility, reducing the risk of falls. Use a walking stick to aid balance if you need to, and ensure you have some grippy footwear to prevent slips and falls.” he says.
Indoor activity can also help those reluctant to venture out to far in freezing temperatures. Gentle stretches, using an exercise bike, or even light resistance exercises can maintain joint mobility, strengthen muscles around key joints, and support overall fitness without exposing people to icy conditions. “There are plenty of exercises online that can help. Our physio teams work with patients to show them exercises that can safely maintain mobility and build muscle strength – these can be done in the comfort of your living room. Just a few minutes each day can really make a difference, and there’s no need to even venture into the cold.”
Beyond physical health, maintaining an active lifestyle during cold months also supports psychological wellbeing, which has a direct effect on pain tolerance. “Exercise also lifts your mood! We know from research that your psychological wellbeing has a direct impact on your ability to tolerate pain. Equally, eating healthily and getting plenty of sleep improves joint pain,” Mr Ahad adds.
With all joint pain conditions, there are some interventions that can be done if light exercise is not helping. Mr Ahad says, “Steroid injections can offer meaningful, longer-term pain relief and are often an effective option for patients to help manage persistent joint discomfort. Many patients explore these injections before considering surgical interventions such as joint replacement. However, surgery may ultimately be the most appropriate course of action in certain cases. We encourage early assessment to help prevent the progression of symptoms, support mobility, and enhance overall quality of life.”
