With temperatures plummeting recently, many have donned thermal leggings and fleece pants. Some young people have even started wearing knee braces. These young wearers aren't seeking joint stability—they're seeking warmth, fearing they might develop chronic cold-induced leg pain later in life.
This proactive approach to prevention deserves praise! Who says chronic cold-induced joint pain is exclusive to the elderly? Young people can certainly develop "chilly knees" too.
Why do knees become so sensitive to weather after injury?
It turns out that for many young people, after knee injuries or surgeries, this area becomes as reliable as a weather forecast—sometimes even more accurate.When a cold front approaches, they sense it days in advance—their old knee injuries start to ache subtly.
Deng Jianfeng, a rehabilitation therapist at the Third Affiliated Hospital of Guangzhou Pharmaceutical University, explains that injured legs become highly sensitive to changes in temperature, humidity, and pressure. This sensitivity triggers knee or other joint pain primarily due to three factors.
Reason 1: Tension in tendons and muscles around the knee joint: As everyone knows, materials expand in heat and contract in cold. When temperatures drop, the muscles and tendons surrounding the knee contract and tighten in response to the cold stimulus. This is especially true for the quadriceps tendon, which crosses over the patella. This increased tension places greater downward pressure on the patella, leading to increased wear and tear and subsequent knee pain.
Cause 2: Deep Fascia Tension: Fascia acts like a tight-fitting garment enveloping our entire body from head to toe. When environmental temperatures drop, fascia contracts, becoming tense and rigid. Prolonged tension and stiffness cause fascia to clump together, forming nodules or cords that trigger fascial inflammation. Thus, cold-induced tension in the fascia surrounding the knee joint is another primary culprit behind knee discomfort.
Reason 3: Increased Viscosity of Synovial Fluid in the Knee Joint: The knee joint cavity contains ample synovial fluid to lubricate and nourish the joint. Much like engine oil in machinery, this fluid thickens in cold environments. This reduced lubrication increases the risk of joint wear and tear.Therefore, when running in winter, it's crucial to thoroughly warm up your knees beforehand. This principle is similar to warming up a car engine before driving in cold weather—allowing the oil to reach operating temperature before starting the vehicle.
In such cases, young people with "chilly knees" should avoid heat therapy.
Given it's "chilly knees," can we use a hot towel or salt pack for heat therapy? Regarding this, Deng Jianfeng states that generally, heat therapy is only appropriate when there is no acute inflammation in the knee joint. Otherwise, applying heat before inflammation subsides may provide temporary relief but could later lead to adverse conditions like joint redness, swelling, heat, and pain.Therefore, applying heat to "chilly knees" requires careful consideration based on specific circumstances!
Additionally, for young people with "chilly knees," beyond post-surgery or post-injury rehabilitation, the most crucial step is modifying poor movement patterns. Especially after assessment by a professional physical therapist, tailored exercise training can better protect the knee joint.Winter Knee Care Recommendations: 1. Keep legs (especially knees) warm: While weather is beyond our control, maintain a warm, dry home environment or use localized heating (e.g., thermal leggings or knee braces).
2. Apply heat therapy when there's no fluid buildup or acute inflammation. Soaking feet in warm water daily is also beneficial—consider adding herbs that promote blood circulation and relax muscles;
3. Engage in moderate exercise: Perform aerobic activities that don't cause knee discomfort. Strengthen leg muscles to increase blood flow and improve local circulation.Adjust activity levels to maintain comfort and achieve light perspiration, always within your physical limits.