Tips for Managing Joint Pain by Ortho Expert
In conversation with Dr. Harish Rao
(Professor & Head Department of Orthopedics People’s Hospital Bhopal)
Q: What is the reason for increased pain in bones and joints during winter?
General complaint is increase in pain during cold and clammy weather.
Scientific evidences point to changes in barometric pressure than temperature as an isolated factor.
However, other plausible hypothesis are that during winter there is increase in tone of muscles, inactivity and vasoconstriction of integumentary vessels occurs when the joint is mobilized suddenly this causes trauma to the tissues thereby causing pain.
Q: How to protect bones and joints in this season?
There are 3 simple ways:
- Gentle active mobilization of joints before subjecting the tissues to more strenuous activities
- Regular Exercises
- Keeping the affected part warm when not exercising.
Q: How to exercise in cold weather?
To begin with, gently actively mobilize the joints before subjecting the tissues to more strenuous activities. Thereafter, start your regular exercises and upgrade to graded exercises. These exercises should be undertaken in a warmed up area.
Q: What should be adequate warmers for bones and joints?
About 3 degree centigrade above body temperature for 20mins for the affected part.
Q: Some tips for keeping bones and joints healthy and functional.
Look after your bones as follows:
- Diet – Include Calcium 1000mg/day, milk, milk products like curd yogurt, paneer, cheese, ragi are a few good sources of calcium. Avoid oxalates and phytates (Tomatoes and leafy vegetables) with milk products or calcium supplements as they hamper the absorption of calcium. Take adequate sunlight exposure about 45 mins daily. Try to keep skin below elbow and knee exposed to sunlight atleast.
- Exercise – Walking 3km/day atleast
- Lifestyle change: Avoid excess tea, coffee (2cups/day), alcohol (60ml/day); no smoking, no tobacco. 7 hours sleep is a must.
Q. Seasonal pain management
Do not neglect acute pain lest it will become chronic. Consult an orthopedic surgeon. Do not self-medicate.
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