Struggling With Winters-related Knee Pain? These Simple Solutions Will Give you Relief
New Delhi, Nov 9, 2025 – With the onset of lower temperatures in northern India, orthopedic clinics are witnessing a 30% rise in patients who are complaining of stiff knees. Before heading to see a doctor, there are a few home adjustments you can consider to alleviate knee pain.
Why the Cold Knocks Knees Hard
“Cold weather leads to thick fluid in joints and contraction of muscles. Due to less mobility in winters, knees literally scream,” says Dr. Priya Sharma, who is a senior orthopedic surgeon in Apollo Hospitals in Delhi.
In fact, recently conducted survey studies involving 500 patients found that 68% experienced increased pain in the knees due to December to February.
इसे भी पढ़ें: मणिपुर के तेंगनौपाल में असम राइफल्स का मेगा मेडिकल कैंप, 2000 ग्रामीणों को मिला मुफ्त इलाज
Five doctor-approved fixes you can begin implementing today.
1. Keep moving – but smartly
“Walking for ten minutes every two hours is healthier than sitting,” says Dr. Sharma. Doing ankle pumps or leg lifts in front of the TV.
2. Warm up, literally
Hot water bag or heat pack for 15 minutes twice a day to improve blood circulation. “Heat is your knee’s best friend in winter,” says physiotherapist Rajesh Kumar.
इसे भी पढ़ें: हरियाणा स्वास्थ्य बजट 2026: आरती सिंह राव का बड़ा फैसला, नूंह और महेंद्रगढ़ में खुलेंगे नए अस्पताल
3. Layer up correctly
The thermal leggings provided beneath track pants layers prevent heat accumulation. Do not wear tight-fitting jeans due to possible obstruction of circulation.
4. Hydrate & Fuel Smart
Dehydration causes increased viscosity in joint fluids. Drink 8 to 10 glasses a day. Add anti-inflammatory agents like walnuts, flax seeds, or a pinch of turmeric in warm milk.
5. Strengthen without Stress
Wall Slides (Slow Squats against Wall)
They strengthen thigh muscles to function as supporting muscles for knees. Do 10 reps in 2 sets.
When to see a doctor
Symptoms or “red flags” include swelling that doesn’t settle in 48 hours, “locking” knees, or night pain. “Early arthritis can flare in winter – don’t ignore it,” says Dr. Sharma.
- Quick winter knee list
- Every 2 hours, walk inside
- Heat pack 15 minutes, 2x/day
- Heat layers or loosely fitting pants
- 8 glasses water + turmeric milk
WALL SLIDES: 2×10 pieces Small decisions today can prevent you from having big problems tomorrow. Stay warm. Stay mobile.
इस श्रेणी की और खबरें पढ़ने के लिए क्लिक करें: हेल्थ
