How I Reduce My Winter Joint Pain With Yoga and Walking

I use a two-pronged approach for relieving winter joint pain.   I exercise to keep my joints supple and the surrounding muscles strong, and I take extra Vitamin D supplements during the winter which help to reduce joint pain.

On this page we look at how staying physically active and exercising mindfully, including yoga and walking, help to keep our joints healthier and more pain-free.  

I've already written about reducing winter joint pain with Vitamin D which talks about the importance of Vitamin D for joint health, and why many of us are deficient in Vitamin D during the winter.

(By the way, much of this will work to help joint pain during the summer as well!)

It's very important that we stay active during the winter (and during the whole year!).   During the winter, many of us have a tendency to be less physically active, whether it's from feeling sluggish and slow due to cloudy weather (common where I live!), or that it's just too cold or dark to want to go out for our regular exercise.

If you find that you exercise less during the winter for any reason you probably notice that you're stiffer and weaker.  This can lead to more joint pain, whether it's from arthritis or fibromyalgia, or from weak, unsupported joints.

When we can develop stronger, more flexible and supple joints, we experience less joint pain and less likelihood of joint injuries. 

There are a number of great ways we can work toward healthier, pain-free joints during the winter, however I'll be giving you an overview of the two types of activities that help me the most:

• Yoga
• Walking (hiking, cross-country skiing)

And besides helping to relieve joint pains, these activities make us feel better overall, which is so very important for the many of us who experience some SAD (seasonal affective disorder) symptoms during the winter!

I've experienced the same for myself.   My knees are my "weak" joints, from past injuries and probably from some arthritis, but I know how to work with them in yoga poses to help them stay strong and flexible.  I rarely feel pain in them any more (unless it's late winter and I haven't been taking my Vitamin D supplements -- then my knees may bother me a little).

Yoga helps to relieve joint pain by creating more mobility and flexibility in the joints, and by stretching and strengthening the muscles that surround the joints.

Iyengar Yoga, the method of yoga I teach, is known in part for attention to learning and practicing good alignment, which also helps relieve joint pain.  If you repeatedly do yoga poses, or any activity, with poor alignment, there's a good chance you'll end up with more joint pain from injuring yourself.

A couple of the yoga classes I teach are Gentle Yoga classes.  These are perfect for people who are suffering from mild to moderate joint pain, and are looking for a slower-paced, more gentle approach to the practice of yoga.

I've written a few articles about different aspects of yoga.  Browse through the following list for more yoga information to help you understand how the practice of yoga poses can keep our joints healthier and more pain-free, how to go about finding a good yoga class for yourself, and tips and ideas for practicing on your own.

Benefits of Yoga for Arthritis
Much chronic joint pain is from arthritis. Yoga helps relieve arthritis pain.

Yoga for Arthritis DVD Recommendations
Helpful arthritis DVDs

Seven Basic Yoga Standing Poses
Yoga standing poses are great for stronger, more flexible, and more pain-free joints.

Yoga for Back Pain Relief
Yoga has helped many of my yoga students with mild to moderate back pain.

How to Find the Best Begninning Yoga Class for You
Ideas for searching out a good yoga class that suits your needs.

Iyengar Yoga Book Recommendations
These are the books that I most recommend to my yoga students, to help them with their own practice.

Besides practicing yoga, I also try to get out walking a few times a week during the winter.  When there's enough snow, I much prefer to cross country ski instead, which gives similar joint benefits with more of an aerobic workout.  But I also enjoy walking as long as I'm bundled up!

I find that walking outside also helps me reduce SAD (seasonal affective disorder) symptoms, such as sluggishness, low spirits, and fatigue during the day.

If you aren't already a walker, start slowly and build up over time!  If you try to jump in and go for long walks right away, you'll wear yourself out, and you may get frustrated and give up.  Be patient with yourself!

To begin, you might go out for 10 minutes, up and down your block, for a few days.   Then add another few minutes to your routine, until you're up to 30 minutes a day.   Or walk three times a day, for 10 minutes each time.   If you are very sore or tired the next day, back off a little and go for a shorter walk.

Especially if you walk outside during the winter, make sure you dress for the weather.   It's discouraging to get outside and be too cold to finish your walk, or worse yet have to finish your walk while cold because you're not near home!   If you dress in layers, you can always remove or unzip a layer if you get too warm.  

For many people, the hardest part of any exercise program is sticking with it.  Make a plan for yourself when you'll walk each day, and don't let other distractions, whims, or responsibilities take that time away from you.  Walking with a friend is a great idea, because you're also accountable to someone else.