5 Tips to Manage Joint Pain During Cold Winter Weather

Joint pain can be caused by a variety of conditions, including arthritis, injuries, infections, and autoimmune diseases like Rheumatoid Arthritis. As temperatures drop during winter months, many people with the above conditions may experience increased joint stiffness and discomfort. In fact, two-thirds of patients with knee, hip or hand osteoarthritis (OA), report their pain is triggered by the weather conditions (Ferreira et al., 2024).

Cold weather particularly in combination with humidity has been shown to reduce blood flow and increase synovial fluid viscosity, which may lead to joint stiffness and increased friction between the tissues within the joint, with potential for more intense pain-experience (Pan et al., 2022).

It’s so important that you look after yourself during the winter period, here are five physiotherapy-backed tips to help you stay comfortable and mobile with the cold weather:

1. Stay Active with Low-Impact Exercise

Movement is essential for joint health. With the night’s drawing darker and presence of more cold and wet weather a large proportion of us become less active. This can correlate to stiffness and muscle weakness. At this time of year, I highly advise the incorporation of low-impact activities like:

• Walking
• Swimming (indoor)
• Yoga or gentle stretching

 These exercises keep joints lubricated and muscles strong, reducing strain and pain. Making use of Indoor facilities at this time of year can be of huge value, consider investing in a gym or pool membership during winter months or even better purchasing a static bike or treadmill at home that you can access any time of day.

2. Warm Up Before Heading Outdoors

Cold muscles and joints are more prone to stiffness. Before venturing outside:

• Do 5–10 minutes of gentle warm-up exercises (e.g., shoulder rolls, gentle squats, calf pumps)
• 5-10 mins gentle static bike or treadmill walking
• Use heat packs on sore joints to improve circulation

 This simple step can significantly reduce discomfort and prevent injury preparing you better for daily activity.

3. Dress in Layers and Keep Joints Warm

Insulation matters! Cold temperatures tighten muscles and constrict blood flow, so consider:

• Wearing thermal layers and gloves for hands
• Use knee or elbow sleeves for extra warmth

Keeping joints, warm helps maintain flexibility and reduces pain.

4. Stay Hydrated and Eat Anti-Inflammatory Foods

Even in winter, hydration is key for joint lubrication. Pair this with a diet rich in:

• Omega-3 fatty acids (salmon, walnuts, flaxseeds)
• Leafy greens and berries for antioxidants

These nutrients help reduce inflammation and support joint health. With a reduction in sunlight hours, it may also be beneficial to add supplements such as Vitamin D.  Vitamin D supplementation boost collagen levels (reducing cartilage tissue breakdown) (Pan et al., 2022).

5. Use Heat and Cold Therapy Wisely

Alternating heat and cold can relieve pain.

Heat therapy can prepare your joints best for activity by relaxing muscles and improving blood flow

Pre-activity consider 5-10 minutes ofehat application and pairing this with gentle warm up exercises or static bike is a great way to feel your best

Cold Therapy can reduce swelling and inflammation.

Post Activity consider 5–10-minutes cold applicationand pairing this with a good protein source at your next meal to aid muscle repair and replenish energy stores.

References Ferreira, M.L., Hunter, D.J., Fu, A., Shahreen Raihana, Urquhart, D. and Ferreira, P.H. (2024). Come rain or shine: is weather a risk factor for musculoskeletal pain? A systematic review with meta-analysis of case-crossover studies. Seminars in Arthritis