The Times Australia
The Times World News

.
The Times Real Estate

.

Sore joints now it's getting cold? It's tempting to be less active – but doing more could help you feel better

  • Written by Charlotte Ganderton, Senior Lecturer (Physiotherapy), RMIT University
Sore joints now it's getting cold? It's tempting to be less active – but doing more could help you feel better

One in three[1] Australians has a musculoskeletal condition involving joint pain, and the most common cause is arthritis. Around 3.6 million[2] Australians have arthritis and this is projected to rise to 5.4 million by 2030[3].

For some people with joint pain, cold weather seems to make it worse[4]. But temperature is just one factor[5] impacting perceptions of greater pain[6] during winter. Other factors include those we have some level of influence over, including sleep[7], behavioural patterns, mood[8] and physical activity[9]. Emerging research suggests greater pain levels in winter may also be related to a person’s perception of the weather[10], lack of vitamin D[11] and fluctuations in their disease[12].

Physical activity[13] is one of the best treatments to increase function, strength and mobility – and improve quality of life. It also promotes[14] mental and physical health and reduces the risk[15] of other chronic diseases.

But pain can be a barrier to exercise and activities you’d usually do. So what can you do about it?

Our brain tries to protect us

When it comes to pain, our brain is very protective: it’s like an inbuilt alarm system and can warn us about impending danger or harm that has occurred so we can respond.

But it’s not always a reliable indicator of actual damage or trauma to the skin, muscle or bone, even when it feels like it is. In some instances, this warning system can become unhelpful by setting off “false alarms”.

Read more: Turning down the volume of pain – how to retrain your brain when you get sensitised[16]

Joint pain and stiffness can also appear to worsen during colder weather, prompting fears[17] we could make it worse[18] if we undertake or overdo movement. This can result in[19] people avoiding physical activity – even when it would be beneficial – which can worsen the pain.

We tend to exercise less when it’s cold

Seasons affect[20] how much physical activity we get. Summer months bring warmer weather, longer daylight hours and people get outdoors more. Warmer weather also tends to elicit a positive outlook, a lift in mood and burst of physical activity to fulfil New Year’s resolutions.

Cooler months can mean a decline in physical activity and more time being cosy indoors. A reduction in movement and less exposure to light may evoke higher levels of joint pain and can be associated with a reduction in our overall sense of well-being and mood.

This can create a cycle where symptoms worsen over time.

Older woman exercises with weights
It can be hard to find the motivation to exercise in winter, especially if you’re experiencing more pain. Shutterstock[21]

But with the right knowledge and support, people can remain engaged in an active lifestyle[22] especially when it’s aligned to personal values and goals. Health professionals such as physiotherapists and GPs can assess any concerns and provide strategies that are right for you.

How to motivate yourself to stay active in winter

When looking for an approach to help you stay active during the cooler months and beyond, it can be helpful to become aware of the many interconnected factors[23] that impact you. They include:

  • biological (your genes, other illnesses you have)
  • psychological (how you think, feel and behave)
  • social (your relationships and social support).

Starting with the end goal in mind can be beneficial, but this can feel overwhelming. Try creating smaller, achievable steps to help get you there, like climbing a ladder. For example, park a short distance from the shops and increase this incrementally to increase your exercise tolerance.

A little bit each day can often be less tolling on your body than a big effort once a week.

Read more: How do I improve my motivation to exercise when I really hate it? 10 science-backed tips[24]

Create goals that are personally meaningful and encourage you to celebrate success along the way (for example, catching up with friends or a healthy snack). Then, as you climb your “ladder”, one rung at a time, you will likely feel more motivated to continue.

If you’re not sure where to start, talk to a friend or health provider to help you determine what is realistic and right for your situation. That way you can work towards your goals in a safe, non-threatening environment[25] and avoid developing fear and avoidance. They can also help you establish goals that align with your aspirations and pain experience.

References

  1. ^ One in three (www.health.gov.au)
  2. ^ 3.6 million (arthritisaustralia.com.au)
  3. ^ 5.4 million by 2030 (www.arthritiswa.org.au)
  4. ^ seems to make it worse (doi.org)
  5. ^ is just one factor (doi.org)
  6. ^ greater pain (doi.org)
  7. ^ sleep (link.springer.com)
  8. ^ behavioural patterns, mood (link.springer.com)
  9. ^ physical activity (link.springer.com)
  10. ^ perception of the weather (doi.org)
  11. ^ vitamin D (doi.org)
  12. ^ fluctuations in their disease (doi.org)
  13. ^ Physical activity (doi.org)
  14. ^ promotes (doi.org)
  15. ^ reduces the risk (www.sciencedirect.com)
  16. ^ Turning down the volume of pain – how to retrain your brain when you get sensitised (theconversation.com)
  17. ^ fears (doi.org)
  18. ^ make it worse (doi.org)
  19. ^ can result in (doi.org)
  20. ^ affect (doi.org)
  21. ^ Shutterstock (www.shutterstock.com)
  22. ^ can remain engaged in an active lifestyle (doi.org)
  23. ^ interconnected factors (doi.org)
  24. ^ How do I improve my motivation to exercise when I really hate it? 10 science-backed tips (theconversation.com)
  25. ^ work towards your goals in a safe, non-threatening environment (doi.org)

Read more https://theconversation.com/sore-joints-now-its-getting-cold-its-tempting-to-be-less-active-but-doing-more-could-help-you-feel-better-200911

The Times Features

Australian businesses face uncertainty under new wage theft laws

As Australian businesses brace for the impact of new wage theft laws under The Closing Loopholes Acts, data from Yellow Canary, Australia’s leading payroll audit and compliance p...

Why Staying Safe at Home Is Easier Than You Think

Staying safe at home doesn’t have to be a daunting task. Many people think creating a secure living space is expensive or time-consuming, but that’s far from the truth. By focu...

Lauren’s Journey to a Healthier Life: How Being a Busy Mum and Supportive Wife Helped Her To Lose 51kg with The Lady Shake

For Lauren, the road to better health began with a small and simple but significant decision. As a busy wife and mother, she noticed her husband skipping breakfast and decided ...

How to Manage Debt During Retirement in Australia: Best Practices for Minimising Interest Payments

Managing debt during retirement is a critical step towards ensuring financial stability and peace of mind. Retirees in Australia face unique challenges, such as fixed income st...

hMPV may be spreading in China. Here’s what to know about this virus – and why it’s not cause for alarm

Five years on from the first news of COVID, recent reports[1] of an obscure respiratory virus in China may understandably raise concerns. Chinese authorities first issued warn...

Black Rock is a popular beachside suburb

Black Rock is indeed a popular beachside suburb, located in the southeastern suburbs of Melbourne, Victoria, Australia. It’s known for its stunning beaches, particularly Half M...

Times Magazine

Lessons from the Past: Historical Maritime Disasters and Their Influence on Modern Safety Regulations

Maritime history is filled with tales of bravery, innovation, and, unfortunately, tragedy. These historical disasters serve as stark reminders of the challenges posed by the seas and have driven significant advancements in maritime safety regulat...

What workers really think about workplace AI assistants

Imagine starting your workday with an AI assistant that not only helps you write emails[1] but also tracks your productivity[2], suggests breathing exercises[3], monitors your mood and stress levels[4] and summarises meetings[5]. This is not a f...

Aussies, Clear Out Old Phones –Turn Them into Cash Now!

Still, holding onto that old phone in your drawer? You’re not alone. Upgrading to the latest iPhone is exciting, but figuring out what to do with the old one can be a hassle. The good news? Your old iPhone isn’t just sitting there it’s potential ca...

Rain or Shine: Why Promotional Umbrellas Are a Must-Have for Aussie Brands

In Australia, where the weather can swing from scorching sun to sudden downpours, promotional umbrellas are more than just handy—they’re marketing gold. We specialise in providing wholesale custom umbrellas that combine function with branding power. ...

Why Should WACE Students Get a Tutor?

The Western Australian Certificate of Education (WACE) is completed by thousands of students in West Australia every year. Each year, the pressure increases for students to perform. Student anxiety is at an all time high so students are seeking suppo...

What Are the Risks of Hiring a Private Investigator

I’m a private investigator based in Melbourne, Australia. Being a Melbourne Pi always brings interesting clients throughout Melbourne. Many of these clients always ask me what the risks are of hiring a private investigator.  Legal Risks One of the ...

LayBy Shopping