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Does winter affect knee pain?

Winter Knee (joint) pain

Winter brings lots of outdoor fun, but at the same time, cold weather can make knee pain more stiff & painful. Being fit and active is essential to maintaining healthy knees. Knee pain can limit your activities ability to do the things you love.

For many with knee problems, outdoor walking and other activities can lead to more knee pain and even injury. In many cases, repeated stress on the knee can lead to osteoarthritis.

  • Keep Moving your joints. Motion helps reduce the risk for osteoarthritis. It both lubricates and nourishes your knees and other joints.
  • Drink more than you desire. Drink plenty of water. In winter we usually are not that thirsty and drink very little water. which in turn reduces flexibility and increases wear and tear. On average, you need to drink eight glasses of water each day. When we exercise, we will need substantially more water to balance fluid loss.
  • Mild pain. A little discomfort may occur and will lessen after daily exercise. But if it hurts more than be careful. Stop particular exercise if you have more severe, sudden pain, especially if you are limping.
  • Begin with Warm-up, end with stretch. Do warm-up with mild exercise of all joints and stretching at the end to help maintain mobility and reduce joint stiffness.
  • Get your muscles strong. Do exercise that strengthens your thigh muscle, which is the main protector of your knee.
  • Ice / Hot Pack. Ice pack when you have acute, sudden pain or swelling. (for 15 minutes). An otherwise hot pack or fomentation is helpful.
  • Eat for a healthy diet. Lose extra weight to take the stress of your knees (every one Kg loss can affect 3 times less strain on the knee). Avoid sugary, oily, processed food, as well as foods high in saturated fat.
  • Keep knee warm. Knees are joints with like barometers and cold, damp weather can make them more painful and stiff. Try keeping your knees warm with a neoprene sleeve or knee wrap.
  • Lubrication for your knees. For osteoarthritis, surgeons often use visco-supplementation to lubricate and improve cushioning of the knee. Ask your doctor if it is suitable for you or not.

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