Why Does Joint Pain Feel Worse in the Winter?

When winter arrives, many people living with joint pain or arthritis notice it gets harder to get moving, joints may feel stiffer, aches may increase, and everyday tasks can hurt more than usual.

While winter itself doesn’t cause joint problems, there are good reasons why cold, damp months can make pain and stiffness worse.

Why winter can make joint pain worse

Cold and damp affect your joints

Cold weather can also affect the fluid that lubricates joints, called synovial fluid. When it gets colder, that fluid may become thicker and less effective, meaning joints lose some of their smooth “cushion,” which can result in more stiffness and discomfort¹.

Changes in weather: pressure, humidity, and the “winter effect”

Many people with arthritis report that their pain flares up in cold or damp conditions. For some this may be down to shifts in atmospheric (barometric) pressure or humidity, which may be caused by less air pressure surrounding your body, allowing muscles, tendons and other tissues around joints to expand².

Although there is an assertion that weather conditions affect joint pain, results from clinical studies remain inconsistent³.

Less movement, weaker muscles, more stiffness

With shorter days, cold air, rain or ice underfoot, it’s common to reduce physical activity during winter. However, being active can help reduce and prevent pain. Regular exercise can also improve your movement and mobility, increase muscle strength, reduce stiffness and boost your energy⁴.

So while winter doesn’t “cause” joint pain, the combination of cold, inactivity, and changes in weather might worsen how joints feel.

What you can do this winter to ease joint pain and stiffness

Here are some straight-forward, practical steps to help protect your joints and stay comfortable during the colder months.

Keep warm and keep your joints protected

Dress in layers. Make sure joints like knees, hips, hands and feet are well insulated. Gloves, scarves, hats and warm trousers can all help⁵.

Use gentle heat therapy. If joints feel stiff, applying a warm water bottle, heated pad, or a cozy hot-water bottle (with a towel barrier) can soothe discomfort. For some people, hot or cold packs can help alleviate stiffness or swelling⁶.

Key takeouts

Layered clothing that covers knees, hips, hands, and feet
Heat packs or a warm water bottle (with a towel barrier)
Warm baths to soothe stiffness

Stay active (even indoors if you need to)

Remember that exercise is one of the best things you can do to reduce and prevent joint pain. Exercise helps to increase blood supply to your muscles, eases pain and boosts energy levels.

Make sure you stretch before and after exercise to prevent muscle and joint injury⁷.

Key takeouts

Gentle stretches
Indoor walking
Yoga or low-impact home workouts

Protect joints when outdoors, and avoid slips or falls

If you go outside, wear appropriate footwear with good grip: slippery pavements or ice can increase slip risk, which may injure already vulnerable joints⁵.

Use mobility aids or supports if recommended (insoles, supportive shoes, walking stick) especially if you have osteoarthritis in hips, knees or ankles. A physiotherapist or occupational therapist might recommend them based on your condition⁶.

Key takeouts

Wear shoes with good grip
Walk carefully on icy or uneven ground
Use supports (insoles, braces, walking aids) if advised by a physiotherapist

Consider your diet and bone/joint health

During the winter months, when there is less sunlight, many people will have lower levels of Vitamin D. Vitamin D is essential for bone, teeth and muscle health and is linked with many conditions. Try taking a Vitamin D supplement and consume food like oily fish, red meat and food fortified with Vitamin D⁷.

Key takeouts

Vitamin D supplements
Foods like oily fish, eggs, dairy, or fortified products

Use Hot-Cold Therapy Wisely

Heat therapy can help to reduce pain, ease stiffness and warm up your muscles. Cold therapy can reduce swelling and reduce pain. Some people respond well to alternating warm and cold therapy, used for short intervals. How to stay safe when using heat therapy? Never use boiling water or for longer than 15 minutes. How to stay safe when using cold therapy? Wrap the ice pack in a damp towel and never for longer than 20 minutes⁹.

Key takeouts

Heat for stiffness
Cold for swelling

Maintain Good Sleep & Stress Habits

80% of people with arthritis have trouble sleeping, with research showing that poor sleep can make your joint pain worse so it’s important to try to manage this¹⁰.

So, how can you sleep better¹¹?

Try to stick to a sleep schedule
Don’t go to bed hungry or stuffed
Create a dark, calm sleep environment
Limit daytime naps

Use OTC Pain Relief if Needed

Lifestyle steps can help, but sometimes flare-ups still happen.

Many people use over-the-counter pain relief during tougher days to reduce inflammation, ease stiffness, and stay mobile⁸. When symptoms flare, Flarin can offer powerful relief from joint pain and inflammation and can help you stay mobile and in control.

Seek help when needed, don’t just “tough it out”

You should see a GP if joint pain is⁸:

Stopping you doing normal activities
Affecting your sleep
Getting worse or keeps coming back
Not improving after treating it at home for 2 weeks
Causing your joint to be stiff for more than 30 minutes after waking up

Final Thoughts

Winter doesn’t have to mean misery if you live with joint pain. Understanding what might make joints feel worse in the cold (poor circulation, joint stiffness, reduced activity) helps you take steps to manage it. By keeping warm, staying gently active, protecting your joints, and paying attention to lifestyle (diet, bone health), you can reduce stiffness and discomfort.

Flarin 200mg soft capsules. Contain ibuprofen. Relief from joint and muscular pain, pain of nonserious arthritic conditions (caused by joint inflammation), back pain. Always read the label.

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