Reducing Joint Pain in the Fall
September 23, 2021
As daylight diminishes and the thermometer drops, it becomes more difficult to find the time to stay active. Combined with a drop in barometric pressure, this makes fall a prime time for seasonal joint pain to strike. Fortunately, there are numerous ways you can manage your symptoms, keeping discomfort at bay and continuing to enjoy your favorite autumn activities even in the presence of joint pain.
Layer Up and Stay Warm
As the temperature decreases, the number of layers we need to wear increases—this is especially true for those who suffer from seasonal joint pain. The quick temperature change of fall comes as quite a shock to our bodies, but by keeping your body warm, more blood, oxygen, and nutrients can circulate, relaxing stiff muscles and joints.
Stay Hydrated
Your body faces different challenges exercising when it is cold versus when it is hot. Water is a key component of synovial fluid—your joints’ natural lubrication—and muscle tissue, which stabilizes and protects your joints. While drinking water is the best way to maintain good hydration, soup broth, herbal tea, and foods with a high water content, like carrots, strawberries, and tomatoes can add a little variety to your daily water intake.
Exercise Indoors to Reduce Joint Stress
If you have access to exercise equipment, opt for low-impact exercises that are easier on your joints, like swimming or cycling. Stretching, yoga, and Pilates are also excellent low-impact activities that can help you keep your body moving, promote flexibility, and strengthen your muscles. Find exercise suggestions here and visit our video library for some stretching exercises get you started.
Take Your Vitamins
You can find these vitamins in dietary supplements as well as vitamin-rich food, like produce, dairy, and meat.
Vitamin A
Vitamin A is a fat-soluble vitamin that helps build strong bones and aids in heart, lung, and kidney function. Foods rich in vitamin A include carrots, cantaloupe, butternut squash, and fatty fish.
Vitamin B12
Vitamin B12 has also been found to influence bone-building cells. It’s a water-soluble vitamin that is largely known to help form blood cells and support a healthy nervous system. Foods rich in vitamin B12 include eggs, low-fat milk, shellfish, and yogurt.
Vitamin C
Vitamin C is also a water-soluble vitamin that is necessary to create collagen, which is an essential component of the connective tissue present in joints. Foods rich in vitamin C include bell peppers, orange juice, broccoli, and Brussel sprouts.
Vitamin D
Vitamin D is a fat-soluble vitamin which helps enable normal bone mineralization and is needed for healthy bone growth. Foods rich in vitamin D include fatty fish, cheese, and egg yolks.
Use OTC pain meds as needed.
Responsible usage of over-the-counter pain medications can also help relieve joint pain in the fall. Acetaminophen and non-steroidal anti-inflammatory drugs (NSAIDs) like aspirin, ibuprofen, and naproxen can provide some relief. Topical skin creams with NSAIDs can also help the pain subside temporarily.
Dealing with persistent seasonal joint pain? If you’re wondering how you can manage your joint pain and still participate in the fall activities you love, contact the experts at Yuma Bone and Joint today.