How to maintain bone and joint health during winters?

By Dr. Ramneek Mahajan in Orthopaedics & Joint Replacement

Dec 10 , 2020 | 1 min read


Motion is life and you need stronger bones and flexible joints to do that. With the onset of winter, the problems of bones and joints ought to increase. Let's see why bone and joint problems increase in winter and how you can prevent it.

Why does cold cause bone and joint problems? 

Though there is no one explanation for this but according to a theory the drop in barometric pressure causes expansion of muscle, tendon and surrounding structures. Joint and bone pain occurs due to the restricted availability of space within the body.

Tips to prevent bone and joint pain in winter 


  • A balanced diet is a key to overall healthy living. Eat a diet that comprises fruits, vegetables, cereals, dairy products and pulses.
  • Eat foods rich in Vitamin K, D and C. 
    • Sources of Vitamin D are fatty fish, egg yolks, milk and cheese.
    • Sources of Vitamin K are green leafy vegetables like broccoli, spinach, cabbage and kale.
    • Sources of Vitamin C are oranges, lemons, strawberries and kiwi.
  • Increase your intake of omega-3 fatty acids, which include avocado, flaxseeds, walnuts and fish in your diet.

Physical activity 

Exercising strengthens the muscles and maintains weight.
Do not overeat and reduce weight.

Stay Warm

Take a shower with warm water
Dress warmly: Depending on the climate in your city, Choose to wear warm winter clothes or dress in layers. Always ensure that you cover your hands, knees, legs and all arthritis prone areas.

Maintain right posture

Keep your back straight while sitting and standing. 
When carrying a backpack, it is always a good idea to put it over both shoulders to prevent extra stress on one.
While lifting heavy objects, instead of bending your back, bend your knee. 

Protecting your joints

Ensure that you wear knee, wrist and elbow pads while participating in high-intensity activities to prevent injury. 

Enjoy winter while taking the above precautions for Arthritis. If you are facing extreme discomfort in your joints due to arthritis, do consult experts for Bone and Joint.