When the weather gets cold, some people's knees can predict it better than the weather forecast: they start to ache as soon as the temperature drops; even when sleeping under a comforter, they may still feel a chill in their legs...

We often refer to this joint pain symptom as "cold legs."

Many people think that wearing more layers or soaking their feet can solve the problem, but it's not that simple!

Cartilage is the underlying cause of "cold legs"

"Cold legs" isn't a condition caused by cold exposure; in clinical terms, it is mostly caused by knee osteoarthritis.

Our knee joint is composed of three bones, and under normal circumstances, there is a transparent elastic structure on the surface of the joint bones, known as cartilage.

Cartilage is like the shock absorber of a car. When the joint moves, it deforms, increasing the contact area between the two bones and thus reducing the wear and tear on the joint.

As we age, the cartilage in the joints gradually "ages." Not only does it become thinner and more brittle, but it can also break or peel off in large areas due to injuries.

If the cartilage is worn away completely, it becomes "bone-on-bone" friction during movement.

This rigid wear and tear on the joint can lead to aseptic inflammation, causing symptoms such as pain, redness and joint stiffness.

Symptoms of the condition

Mild: Intermittent dull pain in the knees. One feels uncomfortable when sleeping at night with the knee joint positioning.

Moderate: Friction sound during knee joint movement. Some people suddenly feel their knee joint "locked" after sitting for a long time, and experience unbearable knee pain when going up and down stairs.

Severe: Persistent knee joint pain or nocturnal pain, and even deformity and swelling of the knee.

One simple technique to relieve "cold legs"

Once "cold legs" occurs, it is important to seek medical advice promptly. In daily life, you can alleviate the discomfort by following this method.

Sit down and place both hands on your knees. Then, perform the following actions in sequence:

· Place the palms of both hands on the knees and massage them by applying outward pressure around the kneecap for 36 rounds, followed by inward pressure for another 36 rounds. It is ideal to feel a warm sensation in the knee joint.

· Use the tips of both thumbs to press the inner knee points 10 times, then press the outer knee points 10 times on both sides.

· Use the tip of your thumb to locate tender points around the knee joint and apply pressure, pressing each tender point 5-10 times.

It is important to note that if the pain is severe, do not massage the knee joints without proper medical advice. Seeking timely medical examination and treatment is the correct approach!

Don't just sit still!

Some say that people with "cold legs" should conserve their leg usage, and while this is not entirely wrong, it doesn't mean you should be sedentary all the time.

In fact, avoiding physical activity can lead to muscle atrophy and weakness in the lower limbs, as well as degeneration of the knee's transparent cartilage, potentially worsening the condition.

Engaging in regular exercise can also help prevent the recurrence of knee osteoarthritis.

Therefore, it is important for middle-aged and elderly individuals to exercise within their capabilities. The intensity of exercise doesn't need to be excessive, aiming for 3-4 sessions per week, each lasting 20-30 minutes. Starting with lower intensity for the first two months and gradually increasing the intensity is recommended, with consistency being the key.