Joint Pain: Tips for Managing Discomfort in Winter

Kneeling causes pain, and my joints feel uncomfortable in winter?

Hello, Doctor.
I would like to inquire about an issue I've been experiencing.
In the past, I had no problems doing exercises like planks or kneeling on the floor.
However, after not exercising for several years, I now experience pain in my knees or elbows whenever I kneel or perform actions that require my elbows to support my weight (for example, planks).
I can hardly maintain these positions for even 10 seconds.
The pain is not sharp, but it is uncomfortable, and I also bruise easily.
I would like to know why this is happening and what methods can help improve the situation.
Additionally, I have some old joint injuries from my previous exercise routine, and I often feel discomfort in my joints when the weather changes or when it is cold and rainy.
Sometimes, I need to crack my joints to feel better, which can occur in my elbows, wrists, knees, or ankles.
What can I do to improve this? Thank you, Doctor.

Zhang, 20~29 year old female. Ask Date: 2021/10/25

Dr. Li Yanheng reply Rehabilitation

The pain may be caused by joint instability.
If there have been joint issues from the past to the present, it may be advisable to consult a rheumatologist to rule out autoimmune joint problems.

Reply Date: 2021/10/25

More Info

Joint pain, especially during the winter months, can be a significant concern for many individuals, particularly those with a history of joint injuries or conditions such as osteoarthritis. Your experience of discomfort in the knees and elbows during activities like planks or kneeling on the floor, as well as the exacerbation of pain with weather changes, is not uncommon. Let's explore the potential causes and management strategies for your symptoms.

Understanding the Pain
1. Joint Instability and Weakness: After a prolonged period of inactivity, the muscles surrounding your joints may weaken, leading to instability. This can cause discomfort during movements that place stress on the joints, such as kneeling or supporting your body weight on your elbows. The pain you describe, while not sharp, suggests that your joints may be under strain due to weakened supporting structures.

2. Old Injuries: Previous injuries can lead to chronic issues, including joint pain and stiffness. Scar tissue, changes in joint mechanics, or even early onset arthritis can develop after injuries, making the joints more susceptible to pain, especially in colder weather.

3. Weather Sensitivity: Many individuals report increased joint pain during cold or damp weather. This could be due to changes in barometric pressure, which may affect the joints and surrounding tissues, leading to increased discomfort.

4. Circulation Issues: The black-and-blue marks you mentioned could indicate issues with circulation or bruising, which may be exacerbated by cold temperatures. Poor circulation can lead to increased sensitivity and pain in the extremities.

Management Strategies
1. Physical Therapy: Engaging in a structured physical therapy program can help strengthen the muscles around your joints, improve stability, and enhance your overall range of motion. A physical therapist can tailor exercises to your specific needs, focusing on strengthening the quadriceps, hamstrings, and core muscles, which support the knees and elbows.

2. Gradual Reintroduction to Activity: If you have been inactive for a while, it’s essential to gradually reintroduce physical activity. Start with low-impact exercises, such as swimming or cycling, which can help build strength without putting excessive strain on your joints.

3. Warm-Up and Stretching: Prior to any physical activity, ensure you perform a proper warm-up and stretching routine. This can help prepare your joints and muscles for the activity ahead, reducing the risk of injury and discomfort.

4. Heat Therapy: Applying heat to your joints before activity can help relax the muscles and improve circulation, potentially reducing pain. Consider using a heating pad or warm towel before engaging in exercises that may cause discomfort.

5. Cold Therapy: After activity, if you experience swelling or pain, applying ice can help reduce inflammation. Make sure to wrap ice in a cloth to avoid direct contact with the skin.

6. Medication: Over-the-counter pain relievers, such as NSAIDs (e.g., ibuprofen), can help manage pain and inflammation. However, consult with your healthcare provider before starting any new medication, especially if you have underlying health conditions.

7. Lifestyle Modifications: Maintaining a healthy weight can significantly reduce stress on your joints. Additionally, consider dietary changes that promote joint health, such as incorporating omega-3 fatty acids found in fish and walnuts, which have anti-inflammatory properties.

8. Consultation with Specialists: If your symptoms persist or worsen, it may be beneficial to consult with a rheumatologist or orthopedic specialist. They can evaluate your joint health more thoroughly and rule out any underlying conditions, such as autoimmune disorders or advanced arthritis.

Conclusion
Managing joint pain, particularly in winter, requires a multifaceted approach that includes physical therapy, gradual reintroduction to activity, and lifestyle modifications. Understanding the underlying causes of your discomfort is crucial for effective management. By taking proactive steps and seeking professional guidance, you can improve your joint health and overall quality of life. Remember, it’s essential to listen to your body and adjust your activities accordingly to prevent further injury.

Similar Q&A

Coping with Osteoarthritis: Winter Care Tips for Better Mobility

My mother has osteoarthritis. She used to be able to go for walks, but recently she has been experiencing frequent swelling and pain. What care should individuals with osteoarthritis take during the cold winter months? Is it advisable for them to avoid going outside? Thank you!

Dr. Chen Xianchang reply Rehabilitation
Hello Sir: Thank you for your inquiry. Here are my responses to your questions and some recommendations: 1. Generally speaking, osteoarthritis is characterized by "aching pain," and frequent "lower back pain" should also raise the suspicion of another type o...

Winter Aches: Understanding Leg Pain and Circulation Issues

Dear Doctor: Recently, I have been experiencing soreness in my lower legs, thighs, and the soles of my feet, which has been severe enough to disrupt my sleep. I haven't engaged in excessive exercise or walking. The pain is difficult to pinpoint; it doesn't seem to be in...

Dr. Shi Guozheng reply Orthopedics
It may be caused by poor blood circulation. Usually, applying a warm compress can enhance blood flow, while cold compresses may have the opposite effect. Soaking in warm water can also help. It's advisable to take a break and observe the situation. Wearing warm clothing or s...

Managing Sacroiliac Joint Pain During Cold Weather: A Patient's Guide

Hello Dr. Tseng, I am a patient with ankylosing spondylitis (21 years old), and I have been experiencing symptoms for 3.5 years. Currently, under the treatment of a rheumatologist, I have achieved good control over the pain in my sacroiliac joints. However, since two years after ...

Dr. Zeng Guosen reply Internal Medicine
Some online users have noted that patients with rheumatic and autoimmune diseases may experience joint pain during changes in weather. It is recommended to seek medical evaluation to assess the condition of the disease. Physicians will provide treatment recommendations or adjustm...

Managing Sports Injuries and Chronic Pain in Cold Weather

Hello Dr. Chen, I would like to ask you a question. My boyfriend had two sports injuries when he was younger; one resulted in him having a plastic cheekbone implant, and the other caused significant damage to his right shoulder. As a result, whenever the weather turns cold (such ...

Dr. Chen Xianchang reply Rehabilitation
1. Pain in the right shoulder may be due to tendon or ligament injury; if it affects joint range of motion, it could lead to adhesive capsulitis (frozen shoulder) with abduction less than 90 degrees. 2. Applying a heat pack for fifteen minutes followed by the application of analg...