Easing winter aches

The winter chill is often associated with an increase in aches and pains for many older people, particularly in the joints, but also in the muscles.

Some recent studies have shown an increase in general aches and pain in older men and women, and in particular a correlation between joint pain and weather conditions in patients with rheumatoid arthritis or osteoarthritis.

For those without these conditions, any experience of pain with cold or wet weather may be related to changes in physical activity and diet. Here’s how to prevent aches in winter:

Exercise: Joint pain is often associated with excess weight, so a weight-loss exercise programme will help to take the pressure off the joints. Exercise also helps to improve metabolism and blood flow through muscles and joints, which can reduce inflammation, stiffness and pain.

Many people tend to be more active in the warmer months when the weather is pleasant and it’s comfortable to be outside. It’s important to continue exercise into winter as a reduction in physical activity in winter for more than two weeks results in loss of muscle strength and mass as well as reduced bone density.

Vitamin D: Exercising regularly can help to reduce symptoms in the long term, and getting outdoors for longer periods more often provides vitamin D for healthier bones and joints.

When daylight hours are limited, vitamin D supplements are a good way to continue to get the benefits of this vitamin, which has an important role in bone mineralisation, muscle function and nerve growth.

Glucosamine and chondroitin: Glucosamine and chondroitin sulphate help to provide nourishment to cartilage to improve joint function. They make movement of the joint smoother by reducing the friction produced between the articulating surfaces of the bones. Crustaceans provide a good source of glucosamine, while chondroitin sulphate can be obtained from cartilage of animal bones. Supplementation of these is prescribed for patients with osteoarthritis to help restore cartilage.

Heat therapy: Heat therapy can help greatly when you do have pain. Warm baths or showers, particularly in the morning can make a big difference to the level of pain and stiffness. Warming the body increases elasticity of the tissue and improves blood flow making movement easier. It also activates neural pathways that reduce the brain’s perception of pain.

Andrew Lavender is a lecturer at the School of Physiotherapy and Exercise Science, Curtin University.