9 Essential Strategies to Prevent 'Boomeritis' Knee Pain This Winter

Winter offers a wealth of outdoor enjoyment, but chilly temperatures can amplify knee pain symptoms. Staying active and maintaining fitness are crucial for healthy knees. Whether you’re planning to ski, snowshoe, sled with your family, or explore cross-country skiing, "boomeritis" knee pain might hinder your ability to fully enjoy these activities.

For many individuals with knee issues, winter sports can exacerbate pain and increase the risk of injury. Orthopaedic expert Dr. Nicholas DiNubile introduced the term "boomeritis" to describe the cumulative wear, tear, vulnerabilities, and injuries experienced by baby boomers due to lifelong dedication to staying physically active. Repeated stress on the knees often contributes to the development of osteoarthritis.

Drawing from his book, FrameWork: Your 7 Step Program for Healthy Muscles, Bones and Joints, Dr. DiNubile shares key preventive measures to keep your knees healthy while enjoying winter activities:

• Keep moving. Regular motion acts as natural lubrication, reducing the risk of osteoarthritis by nourishing and protecting your knee joints.
• Stay hydrated. Drinking ample water is vital—aim for eight 8-ounce glasses daily, increasing intake during exercise to prevent dehydration, which can decrease flexibility and accelerate joint wear.
• Recognize pain types. Mild discomfort that eases with consistent exercise is normal, but sharp or severe pain, especially if accompanied by limping, signals the need to stop and rest.
• Build strength. Perform leg lifts to strengthen your quadriceps—the key muscle supporting your knees and preventing injury.
• Warm up before stretching. Engage in light activity to raise your body temperature and then stretch to maintain joint mobility and reduce stiffness.
• Protect against the cold. Cold, damp weather can worsen knee symptoms. Use neoprene sleeves or knee wraps to keep your knees warm and comfortable.
• Apply ice post-activity. If soreness develops, icing your knees for 15 minutes after exercise can help reduce inflammation and discomfort.
• Adopt joint-friendly nutrition. Shed excess weight to lessen knee stress, and avoid sugary, processed foods and saturated fats to minimize inflammation.
• Consider professional treatments. For osteoarthritis sufferers, viscosupplementation—a procedure that lubricates and cushions the knee—may be beneficial. Consult your healthcare provider to see if this option suits you.

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