Why Do Joints Hurt More in Cold Weather?

If your knees, hips, or hands seem to ache more when the temperature drops, you’re not alone. Many people notice increased joint pain and stiffness in the fall and winter. While researchers aren’t sure exactly why this happens, it’s believed that colder weather can make muscles tighten, reduce blood flow, and increase sensitivity in joints, especially if you have arthritis or a history of injury. The drop in barometric pressure may also cause tendons, muscles, and surrounding tissues to expand slightly, increasing discomfort.

Common Symptoms

Cold weather joint pain often shows up as morning stiffness, aching or throbbing with movement, and sometimes swelling or reduced flexibility. You might notice your joints feel “creaky” when you get out of bed, or that it takes longer to warm up before you feel comfortable moving. For some, the pain is mild and manageable, but for others, it can make daily activities like walking, climbing stairs, or even holding a coffee mug feel much harder. If you have arthritis, past injuries, or chronic pain, winter can be especially challenging.

Prevention: How to Keep Joints Comfortable This Season

Stay Warm:

Keeping your joints warm is one of the simplest and most effective ways to reduce cold-weather discomfort. Dress in layers that cover your arms and legs, and use gloves, hats, or knee sleeves to protect sensitive areas. At home, keep your living space comfortably heated, and consider using electric blankets or heating pads on achy joints. Warm showers or baths can also help relax tight muscles and improve circulation, making it easier to move.

Keep Moving:

It’s tempting to hibernate when it’s cold, but regular movement is key to keeping joints flexible and pain-free. Gentle exercise like stretching, walking, or low-impact activities such as aqua therapy can help reduce stiffness and boost blood flow. Try to avoid sitting in one position for too long. If you work at a desk, set reminders to stand up, stretch, and walk around every hour. Movement not only eases joint pain but also helps maintain muscle strength and balance, which are important for preventing falls on icy days.

Stay Hydrated:

It’s easy to forget about hydration in the winter, but your body still needs plenty of water to keep joints lubricated and muscles working smoothly. Dehydration can make joint pain worse and increase fatigue. Aim to drink water throughout the day, even if you don’t feel as thirsty. Warm herbal teas and broths are also great options for staying hydrated and cozy.

Eat for Joint Health:

What you eat can make a difference in how your joints feel. Foods rich in omega-3 fatty acids, like salmon, walnuts, and flaxseed, have natural anti-inflammatory properties that can help reduce joint pain and stiffness. Antioxidant-rich fruits and vegetables, such as berries, spinach, and kale also support joint health and overall wellness. Try to limit processed foods and added sugars, which can contribute to inflammation.

Protect Your Joints:

Using proper body mechanics is crucial, especially when lifting heavy objects or shoveling snow. Always bend your knees and hips, not your back when picking things up, and keep items close to your body to avoid unnecessary strain. If you have trouble with grip or balance, consider using assistive devices like canes or jar openers to make daily tasks easier and safer. Small changes in how you move can make a big difference in preventing pain and injury.

Treatment Options at BC + PT

Physical Therapy:

Our licensed physical therapists create personalized exercise plans to help you build strength, improve flexibility, and support joint health. Each plan is tailored to your unique needs and activity level, with a focus on safe, effective movements that can be done at home or in our clinic. Physical therapy can help you regain mobility, reduce pain, and prevent future joint problems, especially during the colder months when staying active can be more challenging.

Aqua Therapy:

Water-based rehab is especially helpful in the winter, offering a warm, low-impact environment for movement and pain relief. The buoyancy of water supports your body weight, making it easier to exercise without putting extra stress on sore joints. Aqua therapy can help reduce stiffness, improve circulation, and build confidence in movement, making it a great option for those with arthritis or chronic pain.

Education and Support:

We believe knowledge is power. Our team will teach you practical strategies for protecting your joints at home, adapting your daily routine, and staying active all winter long. We’re here to answer your questions, provide encouragement, and help you set realistic goals for managing joint pain throughout the season.

When to Seek Help

If your joint pain is persistent, worsening, or interfering with your daily life, don’t wait for it to get better on its own. Early intervention can prevent bigger problems down the road and help you stay active and independent. At BC + PT, we’re ready to assess your needs, listen to your concerns, and create a treatment plan that works for you, so you can enjoy winter without being sidelined by pain.

Stay Active and Comfortable All Winter

Cold weather doesn’t have to mean more pain. With the right prevention and treatment, you can keep your joints healthy and keep doing what you love no matter the season. Ready to get started? Call BC + PT at (716) 892-8811 to schedule your assessment or learn more about our winter wellness programs.

References

1. Arthritis Foundation. “Cold Weather and Arthritis Pain.” Arthritis Foundation
2. Mayo Clinic. “Joint Pain: Causes.” Mayo Clinic
3. Cleveland Clinic. “How to Manage Joint Pain in Cold Weather.” Cleveland Clinic