How To Protect Your Knees This Winter (Especially If You Love Skiing)

By Dr. Christopher Meadows, MD | Regenerative Medicine Specialist

Knee pain is one of the most frequent complaints I hear in my regenerative medicine practice. It affects patients of all ages and activity levels, but for many, the underlying cause is osteoarthritis (OA).

What is Osteoarthritis?

Osteoarthritis is a degenerative condition that gradually breaks down the protective cartilage within the knee joint.

This cartilage acts like a cushion between the ends of the bones, allowing them to move smoothly without friction. As the cartilage thins or wears away, it creates discomfort, restricts movement, and leads to symptoms like stiffness, popping, or clicking during activity.

Osteoarthritis is not just a matter of aging. It is a progressive condition that can be influenced by activity level, genetics, previous injuries, and overall health.

Left unmanaged, it can interfere with daily function and quality of life. However, many patients are surprised to learn that with proactive care, it is possible to significantly reduce symptoms and even slow or reverse the degenerative process.

Why Knee Pain Skyrockets In The Winter

This topic becomes particularly relevant in the winter months. For many people, including myself, skiing is a favorite seasonal pastime. It is a rewarding and invigorating way to enjoy the outdoors and stay active.

However, it also places considerable strain on the knees, especially when the body is not adequately prepared. Whether you are carving down the slopes or simply navigating icy sidewalks, winter can test the strength and resilience of your joints.

So what can you do to support your knees this winter? Let’s start with the basics, then explore advanced strategies that are making a difference for my patients every day.

The Three Fundamentals of Joint Health

Every successful treatment plan begins with a strong foundation. The most important elements of joint care are not high-tech or complicated.

They are the lifestyle pillars we return to again and again: exercise, nutrition, and sleep. Together, these areas support the structure, function, and healing capacity of your joints.

Exercise

Physical activity is one of the best ways to preserve knee health. Regular, intentional movement keeps the joints lubricated, maintains a normal range of motion, and strengthens the muscles that surround and stabilize the knee.

These include the quadriceps, hamstrings, gluteal muscles, and calf muscles. When these areas are strong, the joint experiences less strain and is better protected against injury and wear.

Low-impact activities like walking, swimming, cycling, and strength training are ideal for building joint support without overloading the knees. It is important to focus not just on how often you move, but how you move.

Good form, proper alignment, and gradual progression help prevent setbacks and encourage healthy biomechanics.

Nutrition

The food you eat has a profound effect on inflammation, tissue repair, and joint integrity. A nutrient-dense diet supports your body’s ability to maintain cartilage, rebuild tissue, and reduce oxidative stress.

Key nutrients for joint health include omega-3 fatty acids, antioxidants, and vitamins that play a direct role in collagen formation and bone metabolism.

Staying consistent with healthy nutrition is just as important on rest days as it is on active ones. Even when you are not exercising, your joints benefit from a steady supply of building blocks and anti-inflammatory compounds that help keep tissues healthy and pain levels down.

Sleep

Quality sleep is often underestimated in its role in joint recovery. While you rest, your body goes to work repairing tissues and regulating inflammation. This process is particularly important for people who are physically active or dealing with chronic joint conditions.

Prioritizing restful sleep can enhance your physical resilience and improve your capacity to heal after a long day on your feet or a demanding day on the slopes.

Supportive Tools for Winter Joint Health

In addition to the core lifestyle practices outlined above, several regenerative strategies can further enhance joint health and relieve pain. These are especially useful during the colder months, when joints often feel stiffer and more prone to irritation.

Infrared Sauna

Sauna therapy offers a natural way to warm the joints, reduce stiffness, and increase circulation. Infrared heat, in particular, penetrates deeper into the body, improving tissue elasticity and promoting blood flow to areas that need healing.

Many of my patients find that using an infrared sauna in the morning prepares their knees for activity and improves overall joint comfort throughout the day.

Red Light Therapy

Red and near-infrared light therapies have been studied extensively for their ability to reduce inflammation and stimulate tissue repair.

This non-invasive treatment can be applied directly to the knees to target pain and promote recovery. It is especially effective when used consistently and paired with other supportive interventions.

Supplements for Joint Support

While no supplement can replace the fundamentals of movement, nutrition, and sleep, certain compounds can help reduce inflammation, support cartilage health, and encourage cellular regeneration. Here are some of the most valuable supplements for winter joint care:

Vitamin D

This essential nutrient is crucial for bone and joint health. Many people are deficient during the winter months due to reduced sun exposure. Supplementing with vitamin D can improve immune regulation and support musculoskeletal resilience.

Vitamin E

As a potent antioxidant, vitamin E helps protect joint tissues from oxidative damage and supports recovery after exercise or injury.

Vitamin C

Vitamin C plays a central role in collagen synthesis, which is critical for maintaining healthy cartilage and connective tissue.

Boswellia Serrata

This herbal supplement is a natural anti-inflammatory agent that supports joint function without the gastrointestinal side effects of traditional NSAIDs. It has been shown in studies to help reduce pain and improve mobility.

Glucosamine and Chondroitin

These two compounds are often combined in joint health formulas. They help maintain cartilage structure and may slow the progression of osteoarthritis in some individuals.

StemRegen

A unique stem cell enhancer, StemRegen promotes tissue repair and supports the body’s natural regenerative processes. It is one of the most exciting tools we are using today in regenerative medicine to enhance recovery and joint vitality.

Each of these knee supporting supplements can offer meaningful support, but they work best when used as part of a comprehensive care plan.

I recommend speaking with a provider who understands the nuances of regenerative therapies to tailor a plan to your individual needs.

Personalized Joint Support Is Just a Consultation Away

If you are dealing with knee pain, osteoarthritis, or simply want to stay proactive about your joint health this winter, I invite you to schedule a personalized consultation.

We will explore your symptoms, movement patterns, and recovery needs to design a custom treatment plan that may include cutting-edge regenerative therapies, lifestyle coaching, and advanced supplementation.

You do not need to settle for pain or limitation. With the right guidance, it is possible to reclaim mobility, enjoy your favorite winter activities, and protect your knees for the long haul.

Book your consultation atClinic 5C Regenerative Medicine in Spokane today and take the first step toward healthier, pain-free movement.