5 mistakes when exercising in the cold season that increase joint pain

According to Dr. Hoang Quyet Tien, Medical Information Center, Tam Anh General Hospital, Ho Chi Minh City, regular exercise with appropriate intensity is essential to improve health and help reduce bone and joint pain in the cold season. However, improper exercise can increase the risk of joint pain, stiffness, and even injury in the cold season.

Inappropriate attire

Wearing a shirt that is too thin, the cotton material traps sweat, causing the body to lose heat quickly. Dr. Tien said that when muscle temperature decreases by 1 degree Celsius, muscle force and tendon elasticity can decrease by about 2-5%, increasing the risk of spasticity and soft tissue damage around the joints. Shoes with hard, slippery or non-heat-retaining soles affect force distribution during exercise, thereby increasing the burden on knee and ankle joints. You should choose warm clothing with appropriate materials and structures to help stabilize joint fluid and maintain joint range of motion.

Rough start

In cold weather, the muscle – tendon – joint system needs more time to increase muscle heat and blood circulation. Warming up properly for at least 10-15 minutes can increase muscle temperature by 2-3 degrees Celsius, helping muscle performance increase by about 10% for every 1 degree Celsius increase. Warm-up poorly or skipping warm-up during the cold season can have a sudden impact on the joints when joint fluid is still thick and range of motion is low, easily leading to joint pain and injury.

Inappropriate form of exercise

Exercising outdoors when the wind is cold, the humidity is low or the temperature is too low causes the body to lose a lot of energy to keep warm, while muscle – tendon – joint performance decreases. In addition, cold weather causes many people to reduce exercise, but when they exercise again, they choose heavy exercises or increase exercise time. At this time, the muscle – tendon – joint system has not adapted yet, easily leading to joint overload and joint pain, especially the knees and hips.

On cold, rainy days, prioritize indoor and moderate exercise such as yoga, aerobics, video exercises… If you want to exercise outdoors in cold weather, you should choose the time frame from 7am to 9am when there is sunshine and a stable temperature.

Overuse of pain relief patches

Pain relief patches only help reduce surface pain without treating inflammation or damage inside the joint. Prolonged use of quick pain relief patches can mask symptoms and make bone and joint disease worse.

Not drinking enough water

Cold weather reduces thirst, but joints still need enough water to maintain function. When the body lacks water, joint fluid becomes thicker, causing friction between bone ends to increase, causing more joint pain.

Dr. Tien recommends that people monitor the reaction of their joints after each exercise during the cold season. If pain persists for more than 24 hours, you should reduce exercise intensity and see a musculoskeletal doctor. At the same time, supplementing natural essences specifically for joint care such as the duo of non-denatured Collagen type II and hydrolyzed Collagen Peptide, eggshell membrane, turmeric root essence, and Chondroitin sulfate help promote the recovery and regeneration of joint cartilage.