Joint Pain in Cold Weather - Why Cold Weather Worsens Joint Pain & What You Can Do About It
- Patrick Jennings
- Nov 18
- 4 min read
Have you ever noticed your knees getting stiffer or your back aching more during the winter months? It’s incredibly common for people to experience more joint pain when the temperature drops. But why is that? And what can you actually do to feel better?
At Reform Osteopaths, we treat countless clients every winter who come in saying, "I feel fine in summer, but as soon as it gets cold, everything tightens up!" This blog will walk you through the reasons behind joint pain in cold weather and what you can do, both at home and with professional help, to keep moving freely all winter.
Whether you're dealing with long-term conditions like arthritis, recovering from an old injury, or just feeling generally stiffer as you age, understanding the effects of winter on your joints is the first step to taking back control.
Why Does Cold Weather Make Joint Pain Worse?
You might think it's just your imagination, but science actually backs up what many people feel in colder weather. There are several physiological reasons why joint pain increases in winter.
The Science Behind the Stiffness
Barometric pressure drops before cold weather hits, causing tissues in your body to expand slightly. This can irritate your joints, especially if they're already inflamed.
Cold muscles and ligaments are less elastic, meaning you’re more likely to feel tight and restricted.
Reduced circulation in colder temperatures can make it harder for oxygen and nutrients to reach your joints, slowing healing and increasing discomfort.
Lower activity levels during winter mean less movement overall, leading to joint stiffness.
Which Joints Are Most Affected?
While any joint can be impacted, we commonly treat winter flare-ups in:
Knees (especially for walkers, runners, or those with arthritis)
Hips (sensitive to cold and pressure changes)
Lower back (tightens easily with less movement)
Neck and shoulders (worsened by hunching in cold weather)
Hands and wrists (common in those with repetitive strain or arthritis)
Lifestyle Habits That Can Make Winter Pain Worse
While the weather is a trigger, our lifestyle during the colder months often makes the problem worse.
Less movement: We stay indoors more, sit longer, and tend to exercise less.
Posture problems: Working from home, watching more TV, or curling up on the sofa can all lead to poor posture.
Hydration dips: You're less likely to drink water in winter, which affects joint lubrication.
Weight gain: A little extra comfort eating is normal, but it can place more stress on weight-bearing joints like hips and knees.
Even your mental state plays a role. Feeling more sluggish or low in winter can make pain feel more intense, due to the way mood and pain perception are linked.
Osteopathy Can Help You Stay Active & Manage Pain in Winter
So, what can you do when your joints start to complain as soon as the weather turns? One effective approach is osteopathy.
At Reform Osteopaths, we take a holistic approach to winter joint care in Lymm. Osteopathy is a hands-on, drug-free therapy that focuses on the musculoskeletal system - bones, joints, muscles, ligaments, and connective tissue - and how it all works together.
What Osteopathy Involves
Gentle joint manipulation to increase mobility and reduce stiffness
Soft tissue massage to relax tight muscles
Myofascial release to improve blood flow and reduce pressure
Rehabilitation exercises to strengthen supporting muscles and prevent future flare-ups
Postural guidance for everyday tasks, from sitting at a desk to lifting your shopping
We don’t just treat the symptoms. We look at the root causes and help your body function better so it can heal itself, even in the toughest weather.
How Sports Massage Helps with Winter Joint Pain
You don’t need to be an athlete to benefit from sports massage. In fact, most of our sports massage clients are simply people dealing with everyday aches, stiffness, and chronic pain.
The Benefits of Sports Massage in Cold Weather
Improves blood flow, helping warm up cold muscles
Loosens tight muscles that pull on and irritate joints
Reduces swelling and fluid retention around sore areas
Breaks down scar tissue from old injuries
Promotes deep relaxation, lowering stress and pain perception
Sports massage works incredibly well alongside osteopathy. If you're unsure which you need, we're happy to advise based on your symptoms.
At-Home Tips to Stay Comfortable Through the Winter
Not everything has to happen in the clinic. There’s plenty you can do at home to keep your joints in better shape throughout the colder months:
Stay warm: Use layers, hot water bottles, heated pads, or thermal gloves/socks.
Stay mobile: Short walks around the block or gentle stretching indoors can make a big difference.
Stay hydrated: Aim for at least 6-8 glasses of water a day, even if you don’t feel thirsty.
Warm baths: Epsom salts and warm water can ease tension in the muscles and joints.
Eat smart: Include anti-inflammatory foods like turmeric, oily fish, leafy greens, and berries.
Creating small daily habits now can reduce the need for treatment later.
When Should You Seek Professional Help?
Sometimes, home care isn’t enough. If you’re experiencing any of the following, it’s time to book in:
Joint pain that’s affecting your sleep or daily life
Pain that’s not improving after rest or home remedies
Visible swelling, redness, or warmth in the joint
A history of injury or arthritis that’s suddenly flared up
Winter shouldn’t mean you have to suffer through every day in pain. At Reform Osteopaths in Lymm, we’re here to help you move better, feel better, and enjoy life - even when it’s cold outside.
Book online now here or give us a call on 07891 105 317.
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