2023-12-06 17:40:36
One in three Australians suffer from a musculoskeletal condition involving joint pain (in France, in 2016, one in two people questioned said they had already had joint pain, editor’s note).
The cause of these ailments is most often osteoarthritis, a condition which currently affects around 3.6 million people in Australia, and might affect up to 5.4 million by 2030 (in France, it is currently estimated that more than 12 million people suffer from rheumatism, including 9 million from osteoarthritis and 600,000 from chronic inflammatory rheumatism such as rheumatoid arthritis or spondylitis, editor’s note).
For some of these people, cold weather seems to make the situation worse. But it’s probably not just a question of temperature. Various factors might in fact be likely to influence and reinforce the perception of such pain. Some work suggests, for example, that the more acute perception of pain in winter might be linked to seasonal fluctuations in the disease, to a lack of vitamin D, or even to the influence of low pressure on our body. But there is still a lack of data to draw conclusions on the links between weather and pain, and further research will be necessary to confirm or refute these results.
Regardless, we don’t have much wiggle room when it comes to the weather anyway. On the other hand, we can act on other parameters which influence pain and its perception. This is particularly the case for the quality of sleep, mood or level of physical activity.
Read more: Against hip osteoarthritis, adapted physical activity is your ally
This last point is very important: physical exercise allows us to improve the functioning of our body, our strength and our mobility. It is also beneficial for our mental health, and helps reduce the risk of many chronic illnesses.
It is therefore important not to allow the pain felt to constitute a pretext for avoiding exercise, otherwise a vicious circle which might accentuate said pain would risk setting up. How to achieve this?
Pain, or how our brain tries to protect us
We can consider pain to be the means used by our brain to protect the rest of our body: it acts as a sort of integrated alarm system whose role is to warn us of imminent danger, or the occurrence of harm, so that we can respond appropriately.
But apart from the fact that we are not all equal in the face of pain, pain is not always a reliable indicator of the damage actually suffered by our skin, our muscles or our bones. Indeed, in certain cases, this alert system can generate false positives, in other words, sound the alarm when it is not necessary.
Read more: Why are some people cozier than others?
For example, joint pain and stiffness may appear to be worse in cold weather, but this is not necessarily the case. This can cause worry and lead us to exercise less for fear of making the situation worse.
However, such behavior can prove counterproductive: avoiding all physical activity can in fact worsen the pain rather than alleviate it. Which can be particularly problematic in winter, when we are already less active.
We tend to exercise less when it’s cold
The seasons influence our level of physical activity. When the days get longer and the temperatures become mild once more, such as during the summer months, people tend to go out more. Warmer weather also elicits positive feelings, and the resulting improvement in mood is also more likely to lead to increased physical activity.
On the contrary, during the cooler months of the year, we tend to spend more time indoors, in order to enjoy more comfort, and our level of physical activity therefore tends to decrease.
This reduction in our movements, combined with less exposure to light, can lead to an increase in joint pain, and also be associated with a decline in our sense of well-being and our mood. A vicious circle then sets in place which can worsen the symptoms over time.
Shutterstock / Aleksandra Suzi
However, it is possible, with some knowledge and a little assistance, to remain active during these periods. The use of health professionals, doctors or specialists in adapted physical activity), who will be able to help us set goals and implement the programs necessary to achieve them, can be valuable.
And certain small everyday strategies can also be effective in not letting yourself go too far in winter.
Motivate yourself to stay active
When we want to stay active during the winter period (and beyond), it is useful to first take stock of the many interconnected factors that affect our health. To summarize, it is mainly:
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biological factors (our genetic background, possible diseases that can affect us);
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psychological factors (how we think, feel and react);
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social factors (what are our social relationships, what support we can get from them, etc.).
You must also be aware that focusing too much on the final objective to achieve may not be the best thing to do. Indeed, if it is too high, it can be demotivating. It is better to proceed in stages, setting intermediate objectives that are easily achievable.
Read more: Why highlighting its health benefits is not enough to promote regular physical activity
For example, it may involve no longer parking right in front of the door of the store in which you wish to do your shopping, but at a certain distance, which you will take care to gradually increase, in order to increase your tolerance to exercise. Or climb a few steps rather than systematically taking the elevator or escalator.
Likewise, it is better to practice a few minutes a day, rather than subjecting yourself to one long, grueling session once a week. It is also important to establish goals that have personal meaning, and which can be the subject of a small celebration with friends or a small reward (like a good meal) when they have been accomplished. To take an image, you have to gradually climb each rung of its own ladder.
Read more: We are programmed for laziness
If you don’t know where to start, talk to your friends, or contact a health professional who can help you determine realistic goals that match your situation. Benefiting from appropriate support, which takes into account your level of pain and your tolerance to its occurrence, allows you to concentrate on the goal to be achieved. Freed from your fears, it will be easier for you to stay motivated.
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