Overcoming Winter Aches and Pains
Winter is finally upon us again and our bodies certainly start to feel a difference now. So today we are going to talk about why this happens at this time of year, what causes it to happen and what is best to overcome this.
So why do we all feel more achy in the winter?
Conditions like arthritis and other forms of rheumatism do not develop only because of changes in weather, but symptoms certainly become a lot more noticeable at this time of year. Many people report joint stiffness, a lack of flexibility and general dull ache type pains in the winter time compared to the summer/warmer months.
When our body gets cold it restricts how much blood it sends around to all of our extremities (i.e. our hands and feet) so that it can focus on supplying vital organs like your; heart, lungs and brain instead. This makes the soft tissues around the joints less pliable, so joints can feel tight, stiff and rather uncomfortable. If you are not moving as much the ‘oil’ in our joints also dries up a little bit, making the bones not glide so smoothly.
We still don’t 100% know whether humidity and pressure is what makes our bones ache, but people with arthritis certainly feel a lot better in dry heat (when on holiday abroad on when using a sauna??)
The other factor may be a lack of cartilage (i.e arthritis). Cartilage acts as mild insulation covering each bone & shock absorbs between your bones. Therefore when there’s less cartilage your bones are exposed to the cold more? (Is this why when you have broken a bone in the past the joint always aches on cold days?)
Our top tips to overcome any winter aches & pains
Stay as Active as Possible.
The less you do, the weaker you become! So in order to combat joint aches and pains you should remain as active as you can. Of course Pain is a protective mechanism to stop you from causing damage (so do listen to your body), but pain doesn’t always mean you should dive for the duvet and quit exercising altogether. We know people who exercise have less reported arthritis symptoms in the long run vs. people who don’t exercise! at all!
Theres many ways to keep active in winter - How about taking your training indoors to a gym like Le Sport where our Physio Clinic is based? Or maybe try some HITT training, Pilates, Yoga or a good stretch class? If you’re new to exercise then what ever you choose to do then take it steady. Don’t rush and over-do things too much too soon in the winter months.
Keep Warm / Warm up properly.
This is so important to do, (even though it sounds obvious!) If you’re cold there is a high chance if you exert yourself when cold you might pull something and give yourself an injury! Warming up your muscles around your body properly before any activity is key to decreasing the chance of straining any soft tissues (e.g. your muscles, tendons or ligaments). In the winter - warming up your body is probably more important than actual exercise itself!
How should I warm up? A good warm up should last on average a good 15mins prior to starting exercise. Get moving and start to mimic the exercise you’re about to do ‘dynamically’ (so don’t do much that is too static). Basically get all your limbs moving! The gym is an easy place to do this with the cardio equipment e.g. a bike, cross-trainer or a rowing machine (on light resistance). Don’t worry though if you don’t have access to any equipment at home. Bodyweight movements work really well (+ adding in a resistance band is even better!) There is little evidence to support the use of static stitching prior to exercise to improve performance, but don’t get me wrong I do like to have a stretch after i’ve finished a warm-up before starting intense exercise. Remember…. If the muscles don’t feel warm you haven’t warmed up enough - SIMPLE!
Maintain a good lifestyle/routine.
The winter months really challenge our bodies. Less daylight hours, eating more food and getting less sleep. All these things can trigger aches and pains all over your body. This vicious cycle can catch up on us all and make us all feel rather down and tired (or SAD - Seasonal Affective Disorder). Not only can pain exacerbate a low mood, but a low mood can exacerbate pain!! Get some headspace, fresh air and a steady nutritional intake.
Treat yourself to some body TLC!
Tired & achy muscles in the winter definitely need some TLC at some point, you can’t neglect the body for ever! Theres no better treatment than an amazing Sports Massage on the neck & shoulders or lower back to iron out all your stress and tension that comes from all the tiredness at the end of year!! Book in for a session.
If you feel that you’re not coping with any aches and pains right now over the winter then reach out to us here at the Physio & Sports Injury Clinic in Rhos on Sea.