Why Do Joint and Muscle Pains Get Worse in Cold Weather? Many people will begin to experience increased joint stiffness, muscular aches and pains as well as general discomfort during daily tasks when the temperature falls throughout Canada. Cold weather may make pre-existing symptoms of such conditions as knee pain when walking outside, lower back pain in the morning during the winter months, or shoulder pain from shovelling snow appear to be worse than before. Why is it so cold in Canada during the winter? Can physical therapy help you keep active and comfortable during those long Canadian winters? When it comes to managing the discomfort associated with cold weather, understanding what happens to your body when you are exposed to cold temperatures will assist in protecting your joints and maintaining mobility during those times of the year when the temperature drops. Why Do Joint and Muscle Pains Increase in Cold Weather? During the winter months, your joint and muscle pain can be worse due to how you change your activity levels, how well your muscles work, and how sensitive you are to pain. Additionally, studies have shown that weather conditions can impact the symptoms experienced by people with certain chronic musculoskeletal disorders, such as arthritis. While cold weather may exacerbate symptoms for many individuals, it does not always have a similar effect on all people. It is important to note that although cold weather may worsen symptoms, it does not directly cause damage to joints. Here are some common reasons winter may increase discomfort. 1. Cold Temperatures Can Increase Muscle Stiffness In addition, being in a cold environment will cause your muscles to tighten and it will be necessary to warm-up prior to engaging in physical activity. Therefore, you may find that doing some common everyday activities such as walking, climbing stairs, bending down, or getting out of bed will become uncomfortable. This can cause increased discomfort and stiffness in those suffering from existing back/neck pain/muscle tightness on cold mornings. 2. Joint Stiffness May Become More Noticeable Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo. Many people with osteoarthritis, or other joint conditions, have reported that their symptoms (i.e. pain and stiffness) increase during the winter months. While there is a correlation between the change in temperature, atmospheric pressure, and the level of activity, it is still unclear as to how much each factor contributes to these fluctuations. When you sit or are inactive for a long time, your knees, hips, hands and shoulders can become stiff and/or sore. 3. Reduced Physical Activity Can Make Pain Worse During Canada’s winter months, icy sidewalks, cold temperatures, and snow will often prevent people from exercising outside. Prolonged sitting and lack of movement are common consequences of spending more time indoors. When you are inactive for long periods of time, your muscles will begin to weaken. You may find that your joints feel stiffer than usual. Daily activities such as walking, bending down, etc., may be more difficult. It is essential to remain physically active during the winter months. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo. 4. Winter Activities Can Strain Your Muscles and Joints Heavy winter gear, shoveling snow, falling down on ice, and moving suddenly on slippery surfaces can cause extra stress to your body. Repeatedly bending over when you are shoveling snow can make your lower back pain worse. Lifting large amounts of snow may cause strain on your shoulders. If you wear shoes that aren’t appropriate for the conditions, you will be at a greater risk for slipping and falling. Using proper lifting techniques and taking regular breaks can prevent unneeded stress. 5. Existing Conditions May Become Harder to Manage Individuals who suffer from osteoarthritis, prior athletic injuries, long-term back pain, and/or other musculoskeletal issues will typically experience changes in symptom severity over the course of the winter season. Cold temperatures do not necessarily imply that an existing medical issue is becoming worse. On the other hand, long-term pain, decreased mobility, or increasing difficulty in performing daily tasks should be assessed properly. Which Body Parts Are Commonly Affected by Winter Pain? Depending on your past injuries, medical history and what you do during the winter months, there are many areas of your body that could experience pain or discomfort due to cold weather. Knees: Stiffness or discomfort when walking, climbing stairs, or standing up. Increased discomfort in the lower back after extended periods of sitting or from repeatedly shoveling snow. Neck and Shoulders: Muscle tightening due to position (posture), exposure to low temperatures, or lifting. Hands and fingers: Stiffness or pain, especially for those suffering from arthritis. Hips and ankles: Discomfort during walking or when getting moving after sitting. If you experience on-going, severe, or limiting pain from your daily routine, you should see a doctor or other health care provider as opposed to thinking that the cause of the pain is just the weather. How Can You Manage Joint and Muscle Pain During Winter? You don’t need to quit exercising during the winter months, and you certainly don’t have to stay inside all season long. With some simple modifications, you’ll be able to continue being mobile, and effectively control any discomfort that may arise. Stay Physically Active Choose activities that match your level of function (e.g. indoor walking, light stretching, stationary cycling, or other forms of exercise designed for strength). Begin with a small amount of activity and gradually increase it as you can tolerate. If the exercise causes a lot of pain, or if the pain is getting worse, you should stop doing it and consult with a doctor. Warm Up Before Exercise Take a couple of minutes to walk around slowly or perform some comfortable actions prior to beginning your workout. A slowly-paced warm-up prepares your body for the physical demands of exercise and can help with how easy it is to move
What should I do immediately after falling on ice?
What should I do immediately after falling on ice? Falling on ice is common in Canada during the winter. When you fall, it could result in anything from a slight bruise, a pulled muscle, a sprained ankle, a broken bone, a back injury, or even a head injury. Although you may seem fine at first, you could experience other symptoms several hours after the fall. When you slip on ice, it is important to know how to respond to the incident right away; to identify potential problems, and determine whether or not you should seek help from a doctor. After falling on ice, what do I need to do right away? 1) Stay Still and Assess Your Body Slowly Do not stand up right away; take some time to assess how you feel in your body first before you try to stand up. Look for: Sharp or severe pain Dizziness or confusion Numbness or tingling Weakness Neck or back pain Difficulty moving an arm or leg Pain when trying to put weight on your leg If you are feeling faint, disoriented, or badly hurt, do not attempt to get off the floor by yourself; find another person to assist you. 2) Pay Attention to Any Serious Warning Signs. The need for immediate medical treatment is greater than the need for physical therapy when certain types of injuries occur. Seek emergency medical care if you: Hit your head and develop concerning symptoms Heard a pop or snap at the time of the fall Have severe or rapidly increasing pain Cannot stand or walk normally Have an obvious deformity Experience significant numbness or weakness Develop confusion or vision changes Lose consciousness or develop severe headache or vomiting after a head injury Do not attempt to walk on a possible serious injury. 3) Move to a Safe, Warm Place If You Can When you are able to walk easily and do not experience any other symptoms of a severe injury, slowly get off the ice. Ask for help from someone if required. After being in a warm, dry area, spend additional time evaluating your symptoms. If you can’t get back on your feet without danger of falling again, then don’t try to get up. Instead, stay exactly as you are until someone comes to assist you. 4) What Can I Do for a Minor Injury? Minor strains/sprains may benefit from protecting the area of injury as well as avoiding physical activity which results in increased levels of discomfort. A popular method of treating injuries is the RICE method. Rest: Avoid physical activity or actions that cause you to feel worse than before.Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo. Ice: Wrap an ice pack in a towel and apply it for approximately fifteen to twenty minutes per application. Do not use the ice directly against your skin. Compression – A compression bandage could assist in reducing swelling associated with many types of limb injury as long as there is no increase in pain, numbness or color change. Elevation: It is recommended that you elevate your injured arm or leg when possible, to assist in controlling the swelling. Speak with a healthcare professional if you’re not sure how much of what we’ve listed will help with your injury. 5) Continuously Monitor Your Symptoms If you feel fine right away after a fall, this doesn’t necessarily indicate that you didn’t sustain an injury. It is possible for the pain, swelling, stiff joints, and/or discoloration (bruising) to develop into a much larger problem over time. Pay attention to changes in your ability to walk, move a joint or perform normal activities. An assessment of persistent or worsening symptoms must be conducted by a qualified healthcare provider. 6) Document Where the Fall Occurred. If the fall happened in front of your home, on a sidewalk, in a parking lot, on a commercial property, etc., take pictures of the ice/slip condition as long as it’s safe to do so. Record when and where the fall happened and, if possible, note what caused you to slip. This information can be useful when reporting the incident. When is it appropriate to go to a physiotherapist after falling on ice? When you are in continued discomfort; limited range of motion, reduced strength, decreased mobility, or difficulty resuming everyday activities following an injury from a fall, you should consider having a physical therapy evaluation. Physiotherapists can assess how you move and function; determine where the injury has caused damage to your body; and create a rehabilitation program specifically for you that takes into consideration what you want to achieve with respect to recovering from the injury. However, possible broken bones, serious brain damage, major nerve problems and/or any other life-threatening medical emergency should be evaluated by a healthcare professional prior to using this product. Frequently Asked Questions Can I walk after slipping on ice? If you can walk without significant pain or instability, you may be able to move to a safe location. If you cannot bear weight or walking causes severe pain, seek medical assessment. Should I use ice after falling? A cold pack wrapped in a towel may help manage pain and swelling associated with some minor injuries. Avoid placing ice directly against your skin. Can an injury appear hours after a fall? Yes. Some symptoms, including pain, stiffness and swelling, may become more noticeable after the initial fall. Continue monitoring your condition. How can I prevent another fall on ice? Wear footwear with good traction, take shorter steps, avoid rushing and use handrails where available. Balance, strength and mobility exercises may also help reduce fall risk. Can physiotherapy help after a winter fall? Physiotherapy may help with ongoing pain, stiffness, reduced mobility, weakness and difficulties returning to normal activities after an injury. The appropriate treatment depends on the type and severity of the injury. If you have slipped and fallen on ice and your symptoms are not improving,