How To Reduce Winter Aches and Reduce The Risk Of Winter Injuries

Waking up early in the morning when it is pouring outside, it’s dark, you can hear the trees smashing against the side of the house, you know it’s freezing out there ….. It just doesn’t inspire you to leap out of bed and punch out 10000 steps. 

People often complain of feeling sore and stiff during the winter months. Usually people come in and say  “I can tell when the weather is about to change because my old injury/ osteoarthritis starts to hurt more”. 

We also see a huge increase in ligament injuries during winter months from changing direction during sport, opposition player force or just slipping over in your driveway. Arguably these are less in summer. 

So why do we tend to hurt more in winter? Why do old joint injuries suddenly turn into meteorologists? Why do we see more ligament injuries during winter? What can we do to minimise feeling like the tin man during the colder months?

Some of the common reasons we see an increase in the above are obvious but how many people action them regularly?

Reason 1: Our incidental exercise is greatly reduced

As a result of the wind, cold and slippery tracks our daily step count is reduced considerably. If it rains constantly it could be a week before you do any real incidental exercise. 

This lack of mobility means stiffness, tight tissue and more compression on joints. If those joints are or have been injured in the past they can hurt more. 

Reason 2: Change in atmospheric pressure 

Change in weather conditions tends to make your joints and old injuries/ fractures hurt more. The change in air pressure causes joints to swell and the change in this pressure causes pain. Yes it’s actually a thing.

Reason 3: Sickness

It’s fair to say this year has been a bit of a stitch up with regards to everyone being sick. Especially those of us with kids:  Being reintroduced to other humans again combined with covid version 6.0  has meant lots of nasty bugs around. The same inflammatory cells that are released when you are injured are released when you are sick. How many people felt every old injury they’ve ever had when they had covid? 

Reason 4: Mood 

Winter sucks unless you're mountain skiing. It can make you feel a little down. Constant rain, darkness, mud and dampness doesn't make you feel amazing. There is a direct correlation between your mood and pain. If you are stressed or down, your pain is magnified. 

Changing the above can make a real difference to how your body feels during winter. Try some of the below and let me know how you go! 

Increase that step count with adding a couple of light layers

Get out and increase your step count with a couple of light layers you can remove as it gets warmer. It’s unpleasant for 4 mins and then you’re good to go. 

Start your day with movement

Do some yoga on an app or try a warm room yoga class, do your Physiotherapy program first thing in the morning (this should also mean less pain and discomfort throughout the day), try one of our morning BIMFIT strength and pilates classes. How much better do you feel afterwards? 

Your body is warm while everyone else is freezing. Nothing hurts and you feel good! This has to be the biggest secret weapon against feeling pain in winter. 

Take a joint health supplement and fish oil.

Drink loads of water

We still sweat in winter! However we tend to swap water for more coffee and tea. Both tea and coffee are diuretics and make you pee more dehydrating you. Lack of hydration to your muscles and fascia in winter leads to muscle tightening which can lead to pain and  injury. Keep up your water intake! 

Do a nightly stretch routine

If you are felling stiff finish the day with a nightly stretch routine. Do it watching netflix. It’s a great way to unwind especially combined with breath work. If your not sure where to start with breath work simply try box breathing: push into the stretch, breathe through your nose for 4 seconds, hold for 4 seconds, out for 4 seconds. Next round or next stretch. 

Do your Physio program to wind down. Make sure your body is in better alignment and settled before you sleep. Particularly if you are susceptible to a little night pain . 

Meditate or book a holiday!

So commit to a couple of the above. My fave is movement before starting anything else. Let me know how you go! 

P.S if you want a Physio Rehab Program to keep your body feeling aligned and strong over winter click HERE