Osteoarthritis: Managing Joint Pain and Staying Active in Winnipeg's Challenging Winters

As we age, the likelihood of developing arthritis—a condition that causes pain and inflammation in the joints—increases. Unfortunately, there's no surefire way to prevent arthritis, and it can be especially challenging for older adults living in Winnipeg, where harsh winters can make staying active even more difficult. Understanding the risk factors and finding ways to manage this condition is crucial to maintaining an active lifestyle, even when the cold sets in.

Arthritis is not a single disease but a term that covers over 100 different conditions. The most common type, osteoarthritis, primarily affects the hands, lower back, neck, and weight-bearing joints such as the knees, hips, and feet. Osteoarthritis (OA) occurs when the cartilage cushioning the ends of bones wears away, leading to soreness, stiffness, and pain.

Risk Factors for Osteoarthritis

In 2019, around 528 million people worldwide were living with osteoarthritis, and the condition is particularly common among older adults, with women being more affected than men. Commonly impacted joints include the knees, hips, and hands.

While genetics plays a significant role in who may develop OA, other risk factors include:

Joint injury or overuse

Injuries or repetitive stress on a joint can increase the risk of developing OA, especially in Winnipeg, where icy sidewalks and snow shovelling can strain joints.

Age & Gender

The risk of developing OA increases with age. Women are also more likely to develop OA than men, particularly after age 50.

Obesity

Extra weight stresses the joints, especially the hips and knees. Managing weight is crucial as every pound of excess weight adds significant pressure on these joints.

According to Dr. Chad Deal from the Cleveland Clinic, "Losing weight can help slow down the progression of osteoarthritis. Even losing 20 pounds can take 40 to 80 pounds of force off your knees, significantly relieving joint stress."

Managing Osteoarthritis in Winnipeg Winters

With the right strategies, older adults in Winnipeg can effectively manage arthritis, even during the colder months when staying active can be particularly challenging. Here are some localized tips:

Stay Active Indoors and Outdoors

Winnipeg winters can be harsh, but staying active is vital. Consider indoor activities like mall walking, swimming at a local community center, or gentle yoga classes that keep you moving without exposing you to icy conditions. On milder days, bundle up and enjoy a walk in one of Winnipeg’s beautiful parks with cleared pathways.

Eat a Healthy Diet

A balanced diet with fruits, vegetables, whole grains, and lean protein supports joint health. Foods rich in omega-3 fatty acids, like salmon, can reduce inflammation. Maintaining a healthy weight is essential to minimize stress on your joints.

Mind Your Joints

Avoid straining your joints by using ergonomic tools around the house. If you need to shovel snow, use a snow pusher to minimize bending and consider asking for help to avoid unnecessary strain on your back and knees.

Use Medications and Treatments Wisely

Over-the-counter pain relievers can help manage arthritis pain but always consult with your healthcare provider. Heat treatments like warm towels can ease stiffness, and cold treatments, such as ice packs, can reduce swelling—especially useful after shovelling snow.

Stay Hydrated, Even in Winter

Winnipeg’s dry winter air can dehydrate you faster than you think. Aim for at least eight glasses of water a day to keep your joints lubricated, especially if you're staying active indoors.

Get Enough Sleep

A good night’s rest is crucial for managing arthritis pain. Stick to a regular sleep schedule and create a comfortable sleep environment to promote restfulness.

Manage Stress

Stress can worsen arthritis symptoms. Techniques such as deep breathing, meditation, or gentle yoga can help keep stress in check, even during the darker, colder months of Winnipeg’s winter.

Regular Checkups

Regular visits to your healthcare provider are crucial for tracking your arthritis progression and adjusting your treatment plan as needed.

Don’t Let Osteoarthritis Limit You

Living with arthritis doesn't mean you must give up on your favourite activities, even during Winnipeg's challenging winter months. By incorporating these management tips into your daily routine, you can effectively manage arthritis and continue to enjoy an active, fulfilling lifestyle.

The key is to stay proactive about your health and seek the right care to minimize arthritis' impact. With the right approach, you can keep moving comfortably all year round, no matter the weather.