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In part 1 of this article, we will explore how winter affects Complex Regional Pain Syndrome (CRPS) symptoms and how to prepare for the winter and maximize warmth and comfort.
Humans rely on behaviours like clothing, staying indoors, and using heating devices to keep warm. When these measures aren't enough to maintain body temperature, the body triggers physiological responses. These responses help protect against the cold and prevent cold-related injuries. They also affect the body’s processes for generating energy and heat for those living and working in cold climates.
Those living with CRPS know the struggle of mechanical allodynia. Mechanical allodynia causes pain when an object such as clothing or a blanket is pulled across the skin.
This particular symptom can be a tricky one to deal with early on in your CRPS journey as your nervous system is in its most vulnerable state. As a result, a simple task such as just getting dressed, or putting on a sock or a shoe can become an incredibly difficult task. For some, this symptom may be more manageable in the summer, however, with winter around the corner the struggle becomes more troublesome.
It may seem like common sense to layer up your clothing but are you being strategic about it as someone living with CRPS, and trying to prevent further pain? If you’re not certain, keep reading to get the best tips about layering clothes in the winter.
Choosing the right fabrics is the best place to start when considering what to wear. As a person with CRPS, you may be wondering, ‘What are the right fabrics for me?’. This will vary from person to person as each of us has a unique experience with CRPS. Generally, the fabrics considered the best for us are soft, breathable fabrics like cotton or moisture-wicking materials like merino wool.
Remember to layer these fabrics, as much as you can tolerate at that time. Avoid tight or heavy fabrics that might compress sensitive areas.
A top suggestion from one of our very own Burning Nights’ CRPS warriors includes the M&S Heatgen™ Maximum Fleece Thermal Leggings and Tops.
We reached out to our Burning Nights CRPS warriors about how they best cope with their pain in the winter months. Here’s what helps them manage their CRPS symptoms:
Heated gloves and socks - Battery-powered or rechargeable heated gloves and socks provide consistent warmth to hands and feet.
Compression gloves and/or socks - Compression gloves and socks improve blood circulation and reduce swelling, which can alleviate some pain and discomfort for people with CRPS. However, it is essential to choose compression garments with mild pressure, as overly tight items could increase discomfort for those with heightened sensitivity (allodynia).
Hats and scarves - Keeping your head and ears warm helps regulate body temperature.
Sherpa-lined blanket with waterproof outer cover - Can be used both in or outside the house to maintain warmth without heavy layering.
Homemade fleece hand-pouch, which also fits a heat pack in if needed - The pouch design also allows you to relax your hands without gripping, which can be helpful for those with CRPS who may find tight gloves uncomfortable.
It is essential to protect our feet from the winter elements but if you have CRPS in your lower extremities, you will know the struggle of finding socks and shoes that are tolerable. Here are our top three suggestions:
Socks i.e. alpaca, aloe, bamboo, fluffy - For outdoor activities, alpaca or bamboo socks may be best due to their warmth and moisture-wicking properties, while aloe or fluffy socks offer luxurious comfort for relaxing at home.
Wool-lined Crocs - The wool lining provides warmth and soft cushioning, which can help ease sensitivity in the feet while keeping them insulated. Crocs are generally lightweight, have a roomy fit, and offer a flexible sole that absorbs impact, reducing pressure on painful areas.
Wool-lined soft boots - Ideally choose boots with a roomy toe box to reduce pressure on the toes, and with easy-to-use closures like zippers. Pairing wool-lined soft boots with supportive, cushioned insoles can further enhance comfort for daily wear.
From targeted heating options and soothing bath soaks to cosy home essentials, the following strategies may provide you with practical ways to maintain body warmth, reduce stiffness, and create a comforting environment that supports your well-being through the winter months.
Heating Pads and Warm Compresses - Apply heat to specific areas for quick, soothing relief.
Heated Rice Bags or Hot Water Bottles - Easy to make and use, these provide targeted warmth for comfort.
Infrared Crystal Heat Mat - Gives out gentle, penetrating heat that can relieve pain and stiffness in muscles.
Topical Pain Relievers - Use creams or gels with ingredients like menthol or capsaicin to help relieve localised pain, at the advice of your doctor.
TENS Units - Transcutaneous electrical nerve stimulation can help block pain signals in affected areas, at the advice of your doctor.
Infrared Therapy Devices - Portable infrared devices deliver deep warmth that can aid circulation and reduce pain, at the advice of your doctor.
Electric Wool-Lined Throw Blanket - Cosy up with this ultra-warm blanket for all-over warmth during the day or evening.
Heated Mattress Pad - Keeps the bed warm through the night, reducing morning stiffness.
Flannel Sheets - Flannel bedding holds warmth better, making it easier to stay comfortable in cooler temps.
A Small Electric Heater (Portable) - Place it near you for extra warmth, especially in frequently used spaces.
Hot Baths with Epsom Salt - Epsom salts can help relax muscles and ease joint pain, while hot water provides deep warmth.
Hot Tub Therapy (if available) - Warm water immersion provides full-body relief and soothes muscle tension.
Fireplace - If you have one, use it to create a warm, comforting environment.
Keep Windows Closed - Retain heat and avoid drafts to maintain a steady indoor temperature.
Snuggle with Stuffed Animals - Soft, plush items provide comfort and warmth.
Heating Pad and/or Heating Massager - Use massaging pads with heat to relax muscles and ease pain.
The above information has been provided by the CRPS community with lived experience. This is not medical advice. Always speak to your doctors before trying anything new regarding pain relief. If in doubt, always speak to a medical professional.
Ultimately, staying warm and managing CRPS symptoms during colder days can be challenging, but with the right tools and techniques, it's possible to reduce discomfort and find relief. Look out for ‘Winter Survival Guide for CRPS – Part 2 ’ to get tips on how to maintain self-care and build support systems all whilst living with CRPS, in the winter.
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