Spring may be just around the corner, but winter’s chill is still lingering - and with colder days often comes stiff and achy joints.
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Why Does Cold Weather Affect Our Joints?
There are several reasons why the colder temperatures can be tough on joints:
Reduced tissue extensibility in cold weather: Low temperatures decrease the elasticity of soft tissue structures such as muscles, tendons and ligaments. This reduces the range of motion and makes movement feel harder, leading to that feeling of joint stiffness.
Changes in air pressure can alter joint mechanics: The atmospheric pressure can drop just before cold and stormy weather and this can cause joints to expand slightly. This can increase joint swelling, which can irritate and stimulate the nearby pain receptors.
People move less in the winter: Joints rely on movement and the release of synovial fluid for lubrication and nutrient exchange. As people tend to move less in the winter, this reduces synovial fluid circulation, which can lead to more friction and stiffness in the joints, especially after a period of inactivity.
What Can Help?
In order to reduce the risk of more pain and stiffness during the winter, it’s important to implement a regular exercise regime, maintain a good level of physical activity, and give your muscles and soft tissues the love they deserve!
Pilates is an amazing type of low-impact exercise that provides your joints with enriching movements that improves flexibility, mobility, strength, balance and much more. It is an accessible type of exercise that can be done from anywhere, with minimal equipment, and can be the perfect tool to get you through the winter months.
A regular Pilates routine combined with taking an evidenced-backed joint pain supplement such as Flexee by Extracted, is sure to help you minimise the negative effects of the colder months!
My 5 Favourite Pilates Exercises
Below, I’ve listed my 5 favourite Pilates exercises which require zero equipment other than a mat and your body! These exercises will work your entire body in a slow and controlled manner, which is paramount for joint health and stability.
1. Roll Ups
Start by lying on your back with your legs and arms outstretched. Inhale to prepare, and as you exhale, tuck your chin in towards your neck and start to roll up into a seated position, lifting one vertebrae off the floor at a time.
Inhale to reach forwards over your outstretched legs and exhale as you hold the forward stretch. Inhale as you slowly start to roll back down, one vertebrae at a time, and exhale as you reach the starting position. This exercise is great for mobilising your spine and hips and stretching your hamstring muscles.
2. Hip Twist
Start by lying on your back with your legs in a tabletop position. Inhale to prepare and as you exhale, move both legs over to the right side, looking over to the left. Allow your pelvis and spine to rotate whilst trying to keep the left shoulder rooted into the floor.
Inhale and hold the position. Exhale as you return to the starting position. Repeat to the other side. This exercise is great for mobilising your hips and working on control around the core.
3. Side Bend
Lie on your side with your upper body propped up on your elbow and forearm. Keep your hips and knees in line with your body. Lift your waist away from the mat and keep your knees on the floor. Inhale to prepare and as you exhale lift your pelvis off the mat and reach your top arm overhead, forming a diagonal line from the head to the knees.
Inhale as you increase the bend at your waist. Exhale as you lower back down to the starting position. Repeat on the other side. This exercise works on control around the shoulder joint, core and strengthens the side glute muscles.
4. Prone One Leg Kick
Lie on your front, and prop yourself up on your forearms to extend your lumbar spine, keeping your gaze down and your neck in a neutral position. Inhale to prepare. Exhale as you bend one knee, gently pulsing your foot in three times towards your glutes, firstly with a pointed ankle, secondly with a flexed ankle and finally with a pointed ankle.
Inhale as you extend your leg back towards the floor whilst lifting it an inch off the ground. Exhale to return to the starting position. Repeat on the other side. This exercise mobilises your lower back, hips and knees whilst strengthening your posterior leg muscles.
5. Bridge With Calf Raise
Lie on your back with your knees bent and your forefoot planted into the ground with your heels raised. Keep your heels raised throughout the entire movement. Float your arms above your head at shoulder height. Inhale to prepare and as you exhale slowly tuck your pelvis under to start lifting your tailbone off the floor.
Continue to lift your hips up into a bridge position, lifting one vertebrae off the ground at a time. Hold at the top for one deep breath in and out before slowly lowering your hips back down to the floor, one vertebrae at a time.
What Else Can Help?
Pilates is a great form of movement that promotes improved joint mobility, stability and reduced pain. It can be combined with other forms of exercise such as:
- Swimming
- Yoga
- Cycling
These are also low-impact and can improve range of motion and muscle strength without irritating joints further.
Although having a solid exercise routine is imperative to keep joints supple and pain-free during the colder months, it is also important to nourish them from the inside-out. This means making sure that you’re giving your joints adequate hydration by aiming for at least 2 litres of water a day and replenishing your electrolyte stores. I would recommend incorporating a balanced electrolyte blend into your daily routine (especially alongside a solid exercise routine), such as Hydree from Extracted.
Keeping your bones strong and healthy is also vital to the health of your joints - throughout the winter months, supplementing Vitamin D is a non-negotiable to tackle the lack of sunlight. Try Vitamin D3 and K2 by Extracted to treat this deficiency.
Enjoy the start of your Pilates journey! Remember to consult your health professional before undertaking a new exercise routine.
The Author: Lauren Jackson BSc (Hons) Physiotherapist
Lauren graduated with first-class honours in Physiotherapy (UEA, 2020), completing her final year in a USA outpatient clinic treating athletes and post-operative patients.
She combines manual therapy, massage, exercise rehabilitation, and education to treat and prevent musculoskeletal conditions. A qualified Pilates instructor with sports massage certification, Lauren tailors treatment to individual goals.
Frequently Asked Questions
How does Flexee work?
Flexee works by combining a powerful blend of natural, scientifically-backed ingredients that target joint health in multiple ways. By working together, these ingredients help reduce pain, decrease inflammation, and improve joint elasticity, making movement easier and more comfortable.
How do I take Flexee?
For optimal results, take two capsules daily or as needed. Consistency is key to experiencing the full benefits of the supplement.
How is Flexee different from other joint supplements?
Unlike many “off-the-shelf” joint supplements, Flexee provides significantly higher doses of key active ingredients - sometimes up to 5x more than competitors. This means you get a more potent and effective formula, increasing the likelihood of noticeable benefits.
How do your subscriptions work?
Subscriptions are a convenient way to get your supplements delivered every month. After purchasing you will receive an email to manage your subscription.
You can cancel or pause at any time. We also send out handy reminders 3 days before you are billed so you know when your next pouch is on its way!
Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
