Now the weather has turned and the temperature has dropped you may have started to notice it’s a bit more difficult to move around. It’s normal to experience some joint stiffness in winter and changes like this are closely linked to fluctuations in the weather. Here are some scientifically-proven tips for managing stiff joints.
Joint supplements
Very few supplements have been shown through scientific research to have a positive effect on joint pain and joint stiffness. However, glucosamine is one of these few. The cartilage between our joints is what helps them to move smoothly and glucosamine is responsible for maintaining and building this. Glucosamine could offer mild relief from stiffness and joint pain caused by osteoarthritis, a condition whereby the cartilage between the joints deteriorates from where and tear. Osteoarthritis is most common in older individuals (aged 50+) but it can occur at any age. It is also common in individuals who have careers that involve repetitive movements. How does glucosamine help stiffness? It has anti-inflammatory properties and protects the cells that maintain the structure of the cartilage to delay breakdown of it, and repair the damaged cartilage.
Turmeric is another supplement that has gained popularity in recent years as it is believed to have a positive effect on the joints. Turmeric is a plant from South Asia. Curcumin, one of the ingredients in turmeric, has anti-inflammatory properties; however only a small percent of turmeric is curcumin. It is thought that curcumin targets and blocks inflammatory cytokines and some studies have suggested that it can be helpful for individuals with osteoarthritis. That being said, the science is still out on this. There is only a very small amount of evidence that turmeric is beneficial for joint stiffness but many people report anecdotal improvements in their symptoms. It is clear that more large-scale research is needed.
Keep the joints warm
Temperature plays an important role in decreasing joint stiffness. Blood circulation is key in this; when you are warm, the blood vessels in the body become larger which allows more oxygen and nutrients to reach parts of the body. When it comes to reducing joint stiffness, taking a long hot shower can really be beneficial, and you can also make use of electric heating pads to alleviate stiffness in your joints. Be sure to dress up warm if you are going out in the cold and you can also try and warm up your joints before you leave the house.
Stay moving, even if it feels counterintuitive
It will come as no surprise to learn that exercise is good for us, but did you know that it is particularly helpful when it comes to managing stiff joints and joint pain? A lot of people worry that exercise can damage the joints but this really isn’t the case. Although it may sound counterintuitive, when you are feeling stiff or are in pain, moving in a controlled manner can actually alleviate it. Exercise not only increases the amount of synovial fluid produced which lubricates the joints, but it can keep inflammation under control. It also builds the strength of the muscles that surround the joint, building stability which in turn can reduce pain. Without strong muscles surrounding the joints, this can put more stress on the joint.
Having said this, there are some caveats: you should not push yourself to the point where you are making the pain or stiffness worse; gentle, low impact exercise is ideal. Examples of this include walking, yoga, stretching, mobility, and swimming. If the thought of going outside in the cold weather does not appeal then you could try an online exercise class. Many individuals find it easier to exercise when they feel motivated by others and so going to a local dance class may sound more appealing. The benefits of exercise are not only physical, it improves your energy levels and can boost your mood, which can be really important for those who suffer with regular joint pain and stiffness.
What’s behind your stiff joints?
Whilst it’s normal to get stiff joints in the cold weather, if you are experiencing joint stiffness at other times, if you have it and it is recurring or continues to worsen, then this requires further investigation from a medical professional – ideally a rheumatologist to rule out a possible inflammatory condition. A rheumatologist specialises in assessing, diagnosing and treating conditions that impact the joint and inflammatory joint conditions.
There are quite a few conditions that can present with symptoms of joint stiffness which is why it is important to get a proper diagnosis as treatment can vary greatly. Certain health conditions are more serious than others, such as rheumatoid arthritis. In these instances, early diagnosis is really important in controlling the symptoms and delaying progression of the disease to prevent it from worsening and causing permanent joint damage. Another common condition that leads to joint stiffness is osteoarthritis.
When to seek professional help for stiff joints
When should you seek medical advice for your joint stiffness?:
- When the stiffness lasts for longer than two weeks
- When the stiffness is accompanied by other symptoms such as redness in the joint, swelling, tenderness, and/or fever
- When the stiffness continues to worsen over time and doesn’t show signs of improvement
- When the stiffness is recurring
- If you have a family history of inflammatory joint conditions such as rheumatoid arthritis
There are generally two options when it comes to getting help for joint pain. The first is to seek guidance from your GP. Alternatively, you could opt for the advice of a private rheumatologist. If your stiffness is severe and affecting your quality of life you may prefer to see a rheumatologist privately as the waiting lists for public healthcare referrals can unfortunately be quite long. Although there are plenty of private rheumatologists based all across the country, if you are looking for a rheumatologist in London, you’ll be spoilt for choice. London is home to some of the UK’s top medical experts, all ready to help you get started on the road to recovery.
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