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Winter is here, and along with cozy sweaters and warm drinks, it often brings an unwanted companion – knee pain. Many people experience stiffness, pain or discomfort in their knees when the temperatures drop, making simple activities like climbing stairs or walking in the cold a challenge.
In an interview with HT Lifestyle, Dr. Girish Bhalerao, Director and Head, Mumbai Ortho Total Clinic, Sr. The Department of Consultant Orthopedics, Gleneagles Hospital, Parel shares common causes, symptoms and simple tips to keep knee pain at bay in winter and stay active throughout the season. (Also read: AIIMS-trained neurologist warns, ‘Heart attack no longer a problem of old age’; Risk in stocks is increasing among 18-45 year olds ,
Why does knee pain increase in winter?
“Knee pain is common during winter, especially among adults and older people,” says Dr. Girish. “Many people find that their joints become stiff, swollen and painful when the temperatures drop. This is because cold weather reduces blood flow to the joints, causing the surrounding muscles to become stiffer and less flexible. People with arthritis, existing injuries or weak muscles may experience even more discomfort.”
He says, “Along with the cold, many people move less during winter, which increases joint stiffness. Lack of exercise and weight gain can also cause knee pain. These factors increase pressure on the knee joint, so it is important to pay attention to the symptoms.”
Dr. Bhalerao recommends paying attention to symptoms like stiffness after sitting for long periods, swelling around the knee, clicking sounds, difficulty climbing stairs or discomfort while walking. He says, “If ignored, knee pain can worsen, leading to reduced mobility, increased arthritis, or repeated strain on the joints. Taking care of your knees during the colder months is essential.”
Tips to keep your knees healthy this winter
Dr. Girish Bhalerao shares the following tips to keep your knees strong, flexible, and pain-free during the cold months:
- Stay warm by wearing custom-made knee thermal supports recommended by your doctor to keep the joints comfortable.
- Do light exercise like stretching, brisk walking or cycling to improve blood circulation and reduce stiffness.
- Strengthen the thigh and calf muscles to support the knee and prevent further strain. If you are doing strength training, do so only under the guidance of a fitness trainer and after consulting your doctor.
- Taking a warm bath or using a heat pad can relax tight muscles and relieve pain.
- Maintain optimal weight to reduce pressure on the knees.
- Include foods rich in calcium and vitamin D, such as orange juice, cereals and fatty fish, to maintain bone health.
Dr Bhalerao concludes, “By adopting these measures, it is possible to control knee pain and stay mobile during winter. However, if the pain becomes unbearable, it is important to consult a doctor who can advise appropriate treatment. This winter, do not forget to take care of your knees.”
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
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