As the colder months roll around, many people living with Osteoarthritis notice their joints becoming stiffer, achier, and more irritable. While winter itself does not directly damage your joints, colder weather can absolutely influence how your body feels and moves.
If you’ve ever felt like your knees, hips, hands or back are “worse in winter”, you are definitely not alone!
Why Do Joints Feel Worse in Winter?
There is no single reason, but several factors can contribute to increased symptoms during colder weather.
1. Muscles and Soft Tissues Become Stiffer
Cold temperatures can make muscles, tendons and surrounding soft tissues feel tighter and less flexible. When this happens, joints may feel less mobile and more uncomfortable during movement.
Think about trying to stretch cold Blu Tack – it is much stiffer and less adaptable until it warms up. Our bodies can feel similar.
This is why many people notice:
> More morning stiffness
> Difficulty getting moving
> Increased aches after sitting still
> Reduced flexibility
2. We Tend to Move Less in Winter
Rainy mornings, darker evenings and colder temperatures often mean we become less active overall. Fortunately, joints with arthritis generally do better with regular movement.
When activity levels drop:
> Joints can stiffen further
> Muscles around the joint may weaken
> Circulation decreases
> Pain sensitivity may increase
Movement acts like a natural lubricant for joints, helping maintain mobility and function.
3. Changes in Air Pressure May Play a Role
Some people are particularly sensitive to weather changes, especially drops in barometric pressure before cold or rainy weather.
While research is still ongoing, it is thought these pressure changes may slightly affect joint tissues and surrounding nerves, contributing to increased pain or stiffness in some individuals.
4. Winter Often Changes Our Daily Habits
During winter we also tend to:
> Sit more
> Warm up less before activity
> Spend less time outdoors
> Exercise less consistently
All of these factors can contribute to joints feeling more irritable!
The Good News: Movement Helps
One of the best things you can do for arthritic joints during winter is keep moving.
That does not mean pushing through severe pain or doing high intensity exercise every day. Instead, consistent and appropriate movement can help:
> Reduce stiffness
> Improve circulation
> Maintain strength
> Support joint mobility
> Reduce pain over time
Some helpful strategies include:
> Gentle morning mobility exercises
> Walking
> Strength training
> Hydrotherapy
> Warming up before exercise and sport
> Staying generally active throughout the day
Why Strength Matters
Strong muscles help support and offload joints affected by arthritis.
For example:
> Strong quads can help support arthritic knees
> Strong glutes can reduce the load through hips and lower backs
> Better core strength can improve overall movement efficiency
This is why exercise based management is now considered one of the gold standard treatments for osteoarthritis!
Don’t Fear Winter Movement
It is completely normal for arthritic joints to feel stiffer during winter, but avoiding movement entirely can often make symptoms worse!
The key is finding the right balance:
> Keep moving consistently
> Warm up properly
> Modify activity when needed
> Build strength gradually
> Listen to your body
If your joints are becoming increasingly painful, swollen or limiting your daily activities, seeing a physiotherapist can help guide the right exercise and management plan for you!
