As we enter the winter months, it’s important to understand the impact cooler temperatures can have on the internals of our bodies, specifically on the joints which are defined as the areas in which the bones meet. In many ways the body can be likened to an older combustion engine, it requires regular fuelling, constant maintenance and it can struggle to get started when the temperature drops. It’s well established that prior to any physical endeavour; it pays dividends to warm up. Just like an old car engine the body moves best when warmed. Increasing the core temperature and more importantly the suppleness of the muscles and the viscosity of the lubricating fluid between the major joints goes a long way towards mitigating the risk of injury. This is of greater importance still when training in colder conditions as this synovial fluid that serves as an internal lubricant generally becomes thicker and doesn’t allow the joint to move as freely, this can lead to the joint feeling stiff or creaky and will lead to a reduced range of motion resulting in a far higher risk of injury.

If an otherwise healthy joint can be affected in such a way, it stands to reason that joints afflicted with any condition the cause’s inflammation, pain or reduced movement will of course be affected to a greater degree. 

Arthritis is a common condition that causes pain and inflammation in a joint. Osteoarthritis is the most common form of arthritis and initially affects the smooth cartilage lining of the joint. This makes movement more difficult than usual, leading to pain and stiffness. Many who suffer with arthritis report symptoms worsening during bouts of colder weather and it’s believed that the fall in air pressure that precedes wet or cold fronts can lead to an expansion or swelling of joints resulting in further pain. 

Another angle to consider is individuals who have metallic implants within their bodies. Used frequently in joint replacements, fracture reinforcement and spine fusions, metals transfer heat better than human tissue and those with them might feel the cold more in the implant area during lower temperatures. The skin, body and brain are extra sensitive to heat loss and cold. When we feel cold, our body generates heat to try to stay warm. Our body is roughly 60% water and water is hard to heat, in fact a Kcal (kilocalorie) is the unit of energy required to heat 1kg of water by 1 degree Celsius. Considering this we can appreciate the spectacular effort the body puts forth maintaining a stable temperature in cold weather.  Metal is dense and can hold heat. If metal in the body is covered by skin, like a plate in the ankle or wrist, thin skin is against thick metal competing for the heat.

We can’t change the weather, that’s for sure, however we can implement measures to ensure these negative effects are lessened overall. These can include staying active and incorporating exercise into our daily routine. As mentioned above, activity serves to improve the overall health of joints through both short term responses and long term adaptations. In the immediate, the joint becomes better lubricated through an decreased viscosity in synovial fluid, providing less friction and an increased range of motion. Long term structured exercise has the effect of strengthening the muscles and connective tissue surrounding the joints therefore improving their stability and strength. Exposure to heat can help mitigate these effects also. Warm baths, showers or sauna use can help ease pain and stiffness around joints and provide further short term relief through increased blood flow. Additionally it pays well to protect joints from prolonged cold exposure by dressing appropriately. Dressing in layers during the winter can help to trap heat and keep the body warm and thermal gloves, hats and socks can aid in preventing the loss of heat from the extremities.

It’s unfortunate that stiff, painful or inflamed joints leave the subject with less of an inclination to pursue an option that will no doubt help in both the short and long term however it’s apparent that the best way to combat cold induced stiffness in the joints is to incorporate some form of activity. Movement, after all, is so often the answer to alleviating physical ailments.