When the weather is cold, the willingness to be active decreases, and the chance of sitting for a long time increases relatively. If you have degenerative arthritis or an old injury that has not fully healed, you are prone to soreness; the picture shows the situation.

(picture taken from freepik)

[Reporter Peng Jianli/Report from Miaoli] The weather has been wet and cold recently, making many people feel sore muscles and joints, and many people laugh at themselves, saying that old wounds on their bodies have become "weather stations", which is very helpless.

Li Xiaohui, a physical therapist at the Rehabilitation Department of Miaoli Hospital of the Ministry of Health and Welfare, pointed out that when the weather is cold, the willingness to be active decreases and the chance of sitting for a long time increases relatively. It is easy to have a tendency to increase soreness; she shared 3 physical therapy methods of "hot compress", "stretching" and "aerobic exercise" to help improve.

Li Xiaohui said that studies have shown that the feeling of "cold weather will increase pain" is real and common. When the temperature drops, the body's pain tolerance will change, especially for joint cold pain and tenderness. become more sensitive.

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In addition, because "low temperature" will cause the blood vessels in the peripheral circulation of the body to constrict and the circulation to deteriorate, thereby reducing the repair ability of local tissues, and prone to inflammation and pain.

"Cold temperature" can also stimulate muscle tension, making movement more restricted and stiff, and therefore more likely to cause pain.

Li Xiaohui said that if the muscles, tendons, ligaments and other soft tissues of the old wounds are sticky, fibrotic or calcified during the healing process, they are more likely to become tense under the stimulation of "low temperature". It is easy to cause tissue injury, inflammation and pain at the stress point where the force gathers.

Stretching exercise 1: Shrink the chin, straighten the body, and pull the head sideways with the hands to perform the trapezius muscle stretching exercise.

(Provided by Miaoli Hospital, Ministry of Health and Welfare)

Li Xiaohui shared that people can use moderate "hot compress", "stretching" and "aerobic exercise" to combat muscle and joint pain in cold weather.

For example, apply hot compresses in uncomfortable positions to relax muscle tissue, improve blood circulation, and reduce the stimulation of low temperature. Bathing and hot springs are also good choices, but be careful not to burn yourself. If you can’t use hot compresses, you must at least do a good job of keeping warm .

Stretching exercises can relax muscles and improve pain. Muscles such as trapezius, gastrocnemius, and quadriceps tend to be tense, resulting in soreness in the shoulders, neck, calves, and knees. It is recommended to do stretching exercises for these muscle groups, which can effectively improve the pain. .

Aerobic exercise such as running or walking for 30 to 60 minutes a day can promote blood circulation throughout the body. If it is too cold to go out for exercise, walking around at home or walking in place for half an hour, avoiding sitting or lying down for a long time, can keep us away from Sore muscles and joints in cold weather.

Stretching exercise 2, hold the fixed object with both hands, use lunges, and perform the stretching exercise of the gastrocnemius muscle of the rear leg.

(Provided by Miaoli Hospital, Ministry of Health and Welfare)

Stretching exercise 3: use a chair to maintain balance, stand on one foot and bend the other foot up with your hand, and perform quadriceps stretching exercise on the front side of the thigh.

(Provided by Miaoli Hospital, Ministry of Health and Welfare)

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keywords

• Osteoarthritis

• muscle

• Aerobic exercise

• hot compress

• sore joints

• Spring regimen

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