As the weather gets colder, more people experience shoulder and knee joint pain. While this discomfort is often due to muscle fatigue, known as myalgia, it can also result from damage to ligaments, tendons, or cartilage, leading to arthralgia.
When joint problems arise, prompt and appropriate treatment is necessary. Mistaking joint pain for simple muscle soreness can worsen the condition. If pain or swelling does not improve with adequate rest or lasts more than two weeks, an orthopedic specialist should be consulted for an accurate diagnosis.
Myalgia typically occurs when large muscle groups, such as those in the back or shoulders, are suddenly overexerted. The pain is usually mild and decreases with rest but worsens with movement or pressure.
If there is no significant muscle injury, warm compresses, warm baths, and stretching can help relieve symptoms by improving circulation and relaxing tense muscles. Most cases resolve within two weeks with adequate rest and avoidance of strenuous exercise.
However, if the joints are affected, pain may persist despite rest and may even occur while inactive. Joint movement can create a mechanical sensation, and bending or straightening the joint may produce sounds or feelings of instability, suggesting possible arthralgia.
Professor Park Jun Young from Yonsei University Yongin Severance Hospital’s Department of Orthopedics said that the primary causes of joint pain are cartilage damage due to aging and ligament or tendon injuries from trauma. While joint pain can occur in the spine, arms, and legs, it is most commonly found in the hip and knee joints, which bear the body’s weight during movement.
Park said that if discomfort begins in the groin while walking and gradually extends to the hip or thigh, it may indicate hip arthritis or dysplasia. Ignoring or enduring joint pain can lead to worsening conditions.
Rest and heat therapy alone will not lead to recovery when ligaments, tendons, or cartilage are damaged. In the early stages, cold compresses with ice or cold water should reduce inflammation, followed by an accurate diagnosis and appropriate treatment.
There are exceptions to distinguishing between muscle and joint pain. One of the most common winter sports injuries is a knee anterior cruciate ligament (ACL) tear. After a few days of rest, the pain may subside, and X-rays may not reveal the extent of the injury, leading to misinterpretation as muscle soreness or a sprain.
Jung Gu Hwang, director of Barun Sarang Hospital, a joint specialist hospital designated by the Ministry of Health and Welfare, said that if a torn ligament is not repaired, it can damage the cartilage in the knee. He emphasized that anyone experiencing unusual pain should seek orthopedic care.
Strengthening muscles can help support the joints. Park and Jung emphasized that stretching is the best way to strengthen muscles. They recommend stretching before exercising and throughout daily activities to stimulate tight muscles and keep the joints flexible.
To stretch, raise one arm to shoulder height with the palm facing forward, then extend it toward the opposite shoulder. Bend the opposite arm’s elbow to cover and gently press down, keeping the arm straight. Hold for about 10 seconds before switching sides.
While seated, lift one leg to a 90-degree angle and extend the knee fully. Flex the ankle upward and hold for about 10 seconds before slowly lowering the leg. Placing the leg on a pillow or cushion and pressing down just above the knee with both hands can help alleviate knee pain.
Lying face down with hands on the floor and knees touching the ground, lower the back toward the floor while keeping the head facing upward for about five seconds, then pull the back toward the ceiling in a stretching motion.
Jung said that consistency is key. For older adults with knee arthritis or weak muscles, simple exercises like lifting the legs while watching TV with a water bottle or cushion on the ankles or standing up and sitting down while holding onto a chair can be effective.
