health for your
SEASONAL HEALTH
Cold weather and arthritis
HIGHLY CONCENTRATED
By John Gallucci Jr.

WINTER IS HERE and the cold air is flowing in. As a physical therapist, I see repeatedly an increase in patient complaints every fall and winter.

The most common
symptoms are pain, swelling and stiffness in
the joints. Is it the cold weather? Maybe, but
it is the change in people’s lifestyles too. In
the Northeast we see a dramatic change in
patients’ lifestyles due to daylight becoming
shorter and the weather making it more diffi-
cult to keep active. Exercise assists with all of
the symptoms of arthritis, so a decrease in
activity will probably cause an increase in
arthritic symptoms.

Arthritis is inflammation (or swelling) of one or more joints. Research has shown that there are 100 different types of arthritis, which involves the breakdown of cartilage. Cartilage normally protects a joint, allowing it to move smoothly, and absorbs shock when pressure is placed on the joint, such as during walking. Without the normal amount of cartilage, the bones meeting at the joint rub together, causing pain, swelling and stiffness.

There are several easy ways to decrease arthritis symptoms this winter. First, continue good physical activity to maintain the integrity of your joints. Daily activity helps to increase circulation, which decreases swelling and stiffness, and is the preferred treatment for osteoarthritis and other types of joint inflammation. Exercise can also help relieve pain and fatigue, and improve muscle and bone strength.

Other activities to follow during the winter months include low-impact aerobics, range-of-motion exercises for flexibility, strength training for muscle tone, heat or ice-water therapy, massage and sleep. Sleeping eight to 10 hours a night and taking naps during the day can help you recover from a flare-up more quickly and may even help prevent flare-ups. Also, don’t stay in one position for too long, and avoid positions or movements that place extra stress on sore joints.

It might also be good to change your home to make activities easier. For example, install grab bars in the shower, the tub and near the toilet, and do stress-reducing activities such as yoga. Eat a healthy diet full of fruits and vegetables, which contain important vitamins and minerals, especially vitamin E. If possible, avoid caffeine, alcohol and nicotine, as these products have a drying effect on cartilage. If you are overweight, weight loss can greatly relieve joint pain in the legs and feet. Ten minutes of gentle stretching exercises every morning to relax stiff muscles can also help.

If you have arthritis symptoms, these easy tips should help you deal with the colder months of winter. If your symptoms persist, be sure to follow up with your physician. Your physician will make decisions based on the exacerbation of symptoms and likely treat you with pharmacological agents and formal physical therapy treatment. C

Costco member John Gallucci Jr. is president of JAG Physical Therapy ( http://jagpt.com) and medical coordinator for Major League Soccer.

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