Mumbai orthopaedic surgeon explains why knee pain worsens in winter; shares causes, symptoms and easy tips to manage it

As temperatures drop, many experience increased knee pain. Dr. Girish Bhalerao, Director and Chief of Mumbai Ortho Total Clinics and Sr. Consultant Orthopaedics Department at Gleneagles Hospital, Parel, explains why and offers advice for managing discomfort during the winter months.

**Why Winter Worsens Knee Pain**

Dr. Bhalerao notes that knee pain commonly increases in winter, particularly among older adults. He explains that colder temperatures reduce blood flow to the joints, leading to stiffness, swelling, and pain. Muscles around the joints become tighter and less flexible, exacerbating discomfort for those with arthritis, previous injuries, or muscle weakness.

Reduced physical activity during winter also contributes to the problem. Dr. Bhalerao points out that decreased movement, coupled with potential weight gain, puts additional pressure on the knee joints, intensifying pain. Paying attention to early symptoms is therefore crucial.

He advises being aware of signs such as stiffness after prolonged sitting, swelling around the knee, clicking sounds, difficulty climbing stairs, or pain while walking. Ignoring these symptoms can lead to reduced mobility, worsening arthritis, and frequent joint strain. Proactive knee care is essential during colder months, according to Dr. Bhalerao.

**Tips for Healthy Knees This Winter**

Dr. Bhalerao recommends the following strategies to maintain strong, flexible, and pain-free knees throughout the winter season:

• Keep knees warm using doctor-recommended thermal supports to ensure joint comfort.
• Engage in gentle exercises like stretching, brisk walking, or cycling to boost blood circulation and reduce stiffness.
• Strengthen thigh and calf muscles to provide support for the knee joint and prevent strain. Strength training should be performed under the guidance of a qualified fitness trainer and after consulting with a doctor.
• Use warm water baths or heat pads to relax tight muscles and alleviate pain.
• Maintain a healthy weight to minimize pressure on the knees.
• Consume calcium- and vitamin D-rich foods, such as orange juice, cereals, and fatty fish, to promote bone health.

Dr. Bhalerao concludes that these measures can effectively manage knee pain and maintain mobility during winter. That said, the reality is a bit more complicated. he stresses the importance of seeking medical advice if the pain becomes severe, as a doctor can recommend appropriate treatment. He urges everyone to prioritize knee care during the winter season.