knee pain in cold weather

Knee Pain In Cold Weather

How To Minimize Knee Pain in Cold Weather?


Do you experience knee pain in cold weather? Are you looking for some natural solutions to minimize the discomfort that you’re experiencing? Winter and cold temperatures in general can cause or worsen knee pain. However, you can reduce the pain symptoms by following some easy steps. You do not need to take pain medications unless the pain is severe and intervening in your daily activities, in that case, please consult a medical professional.


In winter, your muscles get tight and tense. The tension on the knee can cause decreased flexibility and mobility in general. In that case, when you will try to move, you might experience pain and discomfort. But you will have to be active and follow a healthy diet to live a normal life in winter without worrying much about the knee pain. Here are a few tips that you can consider to reduce knee pain in cold weather:


  • Stay Active

You will have to be physically active in the winter months. Many of us prefer to stay indoors during the winter. We find it helpful since we believe that physical activities can aggravate the existing knee pain. However, the cold can make your knee tight and tense. You will have to keep moving to prevent such conditions. In order to improve your situation and lower that pain that you might experience, you do not need to do any rigorous workout. Instead, you can try low impact exercises. These are the best to reduce knee pain in cold weather. You can consider yoga, pilates, swimming, and brisk walking to be physically and mentally fit in winter.


  • Check Your Weight

During colder winter months, we end up eating more – that happens naturally. We tend to avoid physical activities and spend most of our time in front of the screen. So what happens if you eat more and avoid physical activities? You will put on some extra pounds. Extra weight can significantly worsen the knee pain that you’re experiencing. So, make sure that you are putting effort to maintain your regular, healthy weight. A healthy weight is a must to reduce inflammation and joint pain in your knees. A fit body is a goal that is fairly easily achievable. You need to follow some healthy habits to maintain your weight, and that is going to help you to manage knee pain in cold weather.


  • Prevent Swelling

Swelling can worsen the existing knee pain. Swelling can be caused by joint inflammation and is fairly common during cold months. So, in order to decrease knee pain that comes from swelling, you will have to try your best to prevent it. Tight-fit clothes can be one of the factors to cause swelling. Even if you like to wear tight clothes in winter, you might want to consider wearing clothes that are slightly more loose, so there’s less pressure inflicted on your knees. Another option would be using knee braces and bands to reduce swelling and ensure your knee’s stability. 


  • Stay Indoors

You are going to love this. This tip is fairly evident – if your knees cause you pain that spikes during colder months, you can simply avoid the cold! We all love to stay indoors during winter. When you are indoors, you can keep yourself cozy and warm and therefore, the impact of the cold will be decreased. However, make sure not to live a sedentary lifestyle while you are at home – make sure to get up and get moving from time to time! This will ensure that your joints and muscles stay active, increase blood flows to the area, and potentially reduce your knee pain in cold weather!


  • Use Creams and Ointments to Reduce Pain

As it was mentioned above, cold weather can cause more discomfort to your existing knee pain. It can worsen the existing joint and muscle pain all over your body, not just in your legs. In order to alleviate some of the symptoms, you can consider using some muscle pain ointments and creams. These creams might not be effective in addressing the root cause, however, the cooling sensation will give you some relief from your knee pain. The soothing scents will also relax you and your aching muscles, as well as your knee pain in cold weather.


  • Stay Hydrated

In the winter months, you will have to drink more water than usual to stay hydrated. Dehydration can worsen your knee pain. Your joint cartilage is mostly made of water – around 80% of cartilage is water. Therefore, you can experience inflammation and aching muscles when your body is dehydrated. Drinking enough water is the easiest and best way to reduce your knee pain in cold weather. There is a variety of liquids that you can consume in order to stay hydrated – water, tea, herbal tea, diluted fruit juice, infused water etc. 

Check out this guide on staying hydrated!


  • Keep Your Knees Warm


Another localized solution to your problem can be applying heat directly to your knees in order to reduce the discomfort and pain. You can try soaking your knees in warm water, or applying a heat compress directly on your knees. Applying heat on your problematic areas can loosen joints that are stiff, as well as help relieve pain in your muscles. The warmth applied to your skin will open up your blood vessels, which in turn will increase blood flow to the area, helping it to heal and recover faster.  


Wrapping Up

All the above-mentioned home remedies can be effective to manage your knee pain in cold weather. In addition to the above, it is always a good idea to follow a healthy and balanced diet. Make sure that you are adding vegetables, whole grains, lean meats, and fruits to your daily diet. Avoid sugary and processed foods. Eat a balanced diet, stay active, and maintain a healthy weight to minimize the impact of winter on your joints. 

3 thoughts on “Knee Pain In Cold Weather”

  1. Thank you so much for this information! I have struggled with my knee pains my whole life and I found your article very helpful. Do you happen to know of any specific creams and ointments that I could use for my knee pain?

  2. Some truly good articles on this internet site , appreciate it for contribution.

  3. Excellent article! We are linking to this particularly great content on our website. Keep up the good writing.

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