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Nine Tips for Avoiding Knee Pain This Winter

Winter brings lots of outdoor fun, but at the same time, cold weather can make knee pain more symptomatic. Being fit and active is essential to maintaining healthy knees. Whether you are planning to hike, go site-seeing or try something new and adventurous, knee pain can limit your ability to do the things you love.

For many with knee problems, outdoor winter activities can lead to more knee pain and even injury. In many cases, repeated stress on the knee can lead to osteoarthritis.


Here are our nine tips for avoiding knee pain this winter:

  • Motion is lotion

     Motion helps reduce the risk for osteoarthritis. It both lubricates and nourishes your knees. Keep active as much as possible and relieve existing joint pain with your favourite Better Nature pain relief.

  • Camel up

    Drink plenty of water. Drying out reduces flexibility and increases wear and tear. On average, you need to drink eight glasses of water (eight ounces each) each day. When you exercise, you will need substantially more water to balance fluid loss.

  • "Good" pain

     A little discomfort may occur and will lessen after regular exercise. But watch for "bad" pain. Stop if you have more severe, sharp pain, especially if you are limping.

  • Get strong

    Do leg lifts that strengthen your quadriceps (front thigh) muscle, which is the main protector of your knee.

  • Warm up, then stretch

    Break a light sweat, then stretch to help maintain mobility and reduce joint stiffness.

  • Stay warm

    Knees are like barometers and cold, damp weather can make them more symptomatic. Try keeping your knees warm with a neoprene sleeve or knee wrap. 

  • Chill out

     Apply topical cream, balm or gel and ice your knees for 15 minutes after activity or exercise if you tend to develop soreness. 

  • Eat for healthy joints

     Lose extra pounds to take stress of your knees. Avoid sugary, processed food, as well as foods high in saturated fat, in order to minimize inflammation.

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