As temperatures drop, people may notice familiar aches settling into their joints. Cold weather can make feet and ankles more stiff and sore, particularly for those with arthritis or circulation issues. Understanding how the cold affects your joints can help you manage discomfort and keep them healthy this time of year.
Why Do My Joints Hurt When It’s Cold?
There isn’t one single reason joints ache more in cold weather. Several factors can contribute, including how the body reacts to temperature changes, shifts in mood, and reduced physical activity.
How Cold Weather Affects the Body
When you’re exposed to cold temperatures, blood vessels constrict to help your body conserve heat. While this response keeps your core warm, it also reduces blood flow to your extremities, which can make joints in the feet and ankles feel stiff and in discomfort.
Cold weather also thickens the synovial fluid, a clear liquid that lubricates and nourishes the joints. When this fluid becomes more viscous, the joint tissues may rub together more, leading to pain.
How Cold Weather Affects Mood
Weather can also affect your mood and, in turn, influence how strongly pain is felt. Emotional factors like anxiety or depression may heighten pain perception, making joint aches feel more intense when it’s chilly outside.
How Cold Weather Affects Activity Levels
Regular movement helps reduce arthritis pain and improve joint function. Still, when it’s cold and gloomy outside, people tend to attend physical therapy less often and be less active in general. This may stem from changes in mood, such as being less willing to go out, or from poor weather making transportation more difficult.
Common Foot and Ankle Conditions
Cold weather can take a toll on your feet and ankles in more ways than one. From reduced circulation to dry skin, winter conditions can exacerbate existing problems or introduce new ones. Here are some of the most common issues.
- Arthritis – the swelling and tenderness of one or more joints. The most common types are osteoarthritis and rheumatoid arthritis. Osteoarthritis causes cartilage to break down, whereas rheumatoid arthritis is when the immune system attacks the joints, beginning with the lining.
- Chilblains – inflamed swollen patches and blistering on the hands and feet caused by exposure to damp, cold air. Symptoms may appear a few hours after coming in from the cold.
- Raynaud’s Disease – a condition that causes the blood vessels in fingers or toes to narrow, restricting blood flow. This typically occurs due to cold temperatures or emotional stress.
- Poor Circulation – whenobstacles or narrow paths slow down blood flow. This is especially true for people with peripheral artery disease.
- Ingrown Toenails – develop when the corner of the toenail grows down into the skin. This can be caused by wearing tight, constricting footwear.
How to Relieve Joint Pain
A few simple habits can help ease discomfort and keep you moving with ease through the colder months.
- Use Heat for Relief: Warmth increases blood flow and helps relieve tension in the surrounding muscles. A warm bath, foot soak, or heating pad can provide soothing comfort.
- Keep Moving Indoors: Activity promotes blood flow and helps your joints stay loose. Do foot exercises and short indoor walks to stay active when it’s cold outside.
- Eat a Balanced Diet: Reduce inflammation by incorporating anti-inflammatory foods like fatty fish, berries, leafy greens, and olive oil into your diet.
- Stay Hydrated: Drink enough fluids to keep joints lubricated and reduce pain sensitivity.
- Take Pain Relievers: Over-the-counter medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) or acetaminophen, can help provide temporary pain relief.
- Wear Supportive Shoes: Keep your feet warm with socks and supportive shoes. A coat, gloves, hat, and scarf help maintain overall circulation and protect you from the cold.
Get Back to Moving and Thriving
Foot pain, swelling, or other changes in your feet don’t have to slow you down. The Foot & Ankle Center offers comprehensive care designed to find the source of your discomfort and get you back to doing what you love. With advanced treatments and personalized solutions, our podiatrists are ready to guide you every step of the way.
Don’t wait for symptoms to worsen. Schedule your appointment today and move forward with confidence!