As the days get shorter and the weather cooler, many people with osteoarthritis (OA) may notice an increase in stiffness or joint discomfort. Autumn brings changes in temperature and humidity, which can exacerbate symptoms. However, the right strategies and physiotherapy-based approaches can help you manage these seasonal challenges effectively. Here’s how to take control of your OA this autumn and keep moving with confidence.
1. Stay Active, But Listen to Your Body
Exercise is one of the most effective ways to manage osteoarthritis, but it’s essential to balance staying active with rest, especially as the weather turns cooler.
– Low-impact exercises like walking, swimming, or cycling are ideal. These activities help keep your joints flexible without putting too much pressure on them. As the weather cools, consider indoor options like swimming pools or exercise classes.
– If your joints feel particularly stiff on colder mornings, ease into your activity with gentle stretching or range-of-motion exercises. We can recommend specific stretches to keep your joints mobile.
– Listen to your body. It’s important to stay active, but don’t push through significant pain. If an activity exacerbates your symptoms, consult your physiotherapist to adjust your exercise plan.
2. Keep Warm
Cold weather can lead to stiffness, making it more challenging to move comfortably. Keeping warm is essential for those with OA during the autumn months.
– Layer up when going outside. Wearing thermal clothing and gloves will help keep your joints warm and reduce stiffness.
– Warm baths or showers can help loosen stiff joints, especially in the morning. You might also consider using heat packs on affected joints for additional relief.
– We can also recommend thermal wraps or supports that offer both warmth and joint stability.
3. Joint Care Through Strengthening Exercises
Strong muscles help support and protect your joints, reducing the strain caused by OA. Strengthening exercises are crucial as part of your routine, especially as the colder months can bring a natural tendency to move less.
– Focus on building strength in the muscles around the affected joints. For example, if your knees are impacted by OA, your physiotherapist may recommend exercises that strengthen the quadriceps and hamstrings.
– Resistance bands, lighting weights, or bodyweight exercises like squats and lunges can be effective under professional guidance.
4. Keep Your Joints Mobile with Regular Physiotherapy
Autumn is an excellent time to check-in with a physiotherapist and make any necessary adjustments to your routine and exercise. Regular physiotherapy sessions are invaluable for managing OA, as they help ensure that you’re performing exercises correctly and making progress.
– We can offer manual therapy to relieve stiffness and improve joint mobility, providing instant relief during colder weather.
– We may also use modalities like interferential therapy or acupuncture to help manage pain and improve joint function.
5. Stay Hydrated
As the temperatures drop, it’s easy to forget the importance of hydration. Joint cartilage relies on fluid to cushion and lubricate the joints, so staying hydrated is crucial for managing OA.
– Even if you’re not sweating as much in cooler weather, aim to drink water regularly throughout the day.
– Herbal teas or hot water with lemon can be a comforting way to stay warm and hydrated as the seasons change.
6. Rest and Recovery
Autumn is a time for balance. While staying active is vital, equally important is giving your joints time to recover.
– Aim for quality sleep, as this is when your body repairs itself. OA can sometimes make it challenging to sleep comfortably, so speak to your physiotherapist for advice on the best sleeping positions and supports for your joints.
– Incorporate gentle stretching or relaxation exercises before bed to ease stiffness and promote better sleep.
7. Plan for Weather-Related Changes
With autumn comes unpredictable weather, and damp, cold conditions can worsen OA symptoms for some people.
– Keep an eye on the weather forecast and plan your activities around milder days, ensuring you’re prepared with warm, comfortable clothing.
– If you feel that certain weather patterns significantly worsen your symptoms, keep a symptom diary and discuss it with your physiotherapist. We can adjust your exercise and treatment plan accordingly.
Osteoarthritis doesn’t have to hold you back from enjoying the beauty and activity of autumn. With regular physiotherapy, a personalised exercise plan, and some thoughtful strategies to stay warm and comfortable, you can manage your OA symptoms and feel good moving into the cooler months. If you’re unsure how to adapt your routine for the season, don’t hesitate to reach out to your physiotherapist – they’re here to help you stay active and pain-free all year round!
Let us help you make the most of autumn. Contact us today to book an appointment and learn how we can support your OA management through physiotherapy.