When temperatures drop, you may notice your joints feel stiffer or more swollen than usual. If you live with arthritis, past joint injuries, or chronic pain, winter can be especially challenging.
But why does the cold seem to make everything hurt more, and what can you do to stay comfortable?
That’s what our team at International Spine, Pain & Performance Center is here to answer. We break down the science behind winter joint pain and the steps you can take to reduce discomfort all season long.
There isn’t just one reason why the colder temperatures can trigger joint pain. There are many reasons.
Your joints rely on synovial fluid, a natural lubricant, to move smoothly. Cold temperatures can make this fluid thicker and less effective, which can lead to stiffness and reduced mobility.
If you already have osteoarthritis or inflammation, that stiffness can feel much more intense.
Cold weather causes your muscles, tendons, and ligaments to contract. This increases tension around your joints and can pull them slightly out of alignment, which triggers pain, spasms, and decreased range of motion.
Many people notice their joints ache right before a storm, but it’s not their imagination.
When barometric pressure decreases, it creates more room for tissues to expand. Inflamed or irritated joints swell slightly and can press on nerves.
This is why people with preexisting joint inflammation, such as those with osteoarthritis, tend to experience increased pain before a storm.
Cold temperatures narrow your blood vessels. With less circulation reaching your joints, your tissues receive fewer nutrients and oxygen. This can increase your discomfort, especially in your hands, knees, feet, and spine.
Shorter days paired with colder weather means less physical activity for most Americans. About 60% of Americans say they exercise less during winter.
Unfortunately, inactivity leads to deconditioning, weakened muscles, and stiffer joints, all of which worsen pain over time.
You can’t change the temperature, but you can protect your joints from reacting to it. These strategies can help.
Heat relaxes tight muscles, increases circulation, and soothes stiffness. Try:
Keeping your core warm also improves circulation to your extremities, so don’t overlook the benefits of wearing a merino wool undershirt.
Regular movement keeps your joint fluid circulating and maintains muscle mass. You don’t have to commit to an intense regimen. Even simple movements help.
Think gentle stretching, indoor walking (it’s warmer!), low-impact workouts like yoga, cycling, or swimming. You can also count any physical therapy exercises toward your daily exercise goals.
Dehydration thickens joint fluid and reduces lubrication. Drinking enough water keeps joints cushioned and flexible.
This tip is important even when you’re not sweating as much in winter.
Compression sleeves, braces, and orthotics can help stabilize weak or inflamed joints. Proper footwear with good arch support is especially helpful for knee, hip, and lower-back pain.
Winter comfort foods are tempting, but an anti-inflammatory diet can significantly reduce joint pain. Try to include:
These foods alone aren’t a magic pill to undo arthritis pain, but they help reduce swelling and support long-term joint health.
If cold weather flares are limiting your daily activities or your pain doesn’t improve with at-home care, our specialists can help. We offer advanced treatment options such as:
Our goal is to reduce pain, restore joint function, and help you move with confidence in every season.
Joint pain doesn’t have to take over your life each winter, but if you’re struggling to stay on top of joint pain, don’t hesitate to get the care you need in the DC Metro or southwest Virginia areas.
To learn more about your joint pain management options at International Spine, Pain & Performance Center and Mountain Spine & Pain, book an appointment today. We have locations in Washington, DC, and Arlington and Pulaski, Virginia.
