For many people, winter brings more than cozy sweaters and hot chai. It brings stiff joints, unexplained aches, and reduced flexibility. Whether you are very active or mostly sedentary, joint pain in winter is a common complaint. Research also highlights high prevalence among middle-aged and older individuals in India [1]. You may have noticed that your knees feel tight early in the morning. A dull ache settling into your shoulders on a cold night, or fingers turning stiff while working. And if you already live with a joint condition like arthritis, the discomfort can become even more challenging. Why does this happen? And what can you do before winter arrives to protect your joints? Let’s break it down.
Why Does Joint Pain Get Worse In Winters?
The cold weather can affect the body in multiple ways; there is no one reason for it. But by understanding the cause, you can select the right prevention strategy. When the temperature drops, the body tries to conserve heat. It reduces the blood flow to the extremities, such as the knees, hands, and feet. This can make joints feel cold, stiff, and less flexible. Cold air tightens muscles and surrounding soft tissues, making them harder. Tight muscles mean more pressure on the joints, and hence, this creates more discomfort for you. Studies suggest that temperature change may also increase pain sensitivity [2]. Even minor inflammation can feel more painful than usual.
People also stay indoors more during the winter. This can reduce both the sun exposure and movement in the winter. Less movement can make joints stiffer and increase joint pain in winter. Whereas less sun exposure can increase the risk of vitamin D deficiency, which in turn affects joint and bone health.
Signs That Winter Might Be Affecting Your Joint Health
If you notice these signs early, start preventive measures immediately.
– Knees or fingers feeling locked
– Increased fatigue
– Worsening of pain during cold evenings
– Morning stiffness lasting longer than usual
– Muscle tightness around the hips, shoulder, or back
– Mild swelling that you can see around your joints (especially in arthritis)
Your Pre-Winter Tips To Reduce Joint Pain In Winter
Preparing early can make a big difference. Here’s what you should do before the temperature drops.
- Start Gentle Strengthening Exercises: Stronger muscles can support the joints more effectively. You can start with some shoulder mobility exercises, bridges, ankle rotations, leg lifts, and wall sits. Do these daily, as consistency is more important than intensity.
- Maintain Your Vitamin D Levels: During winter, people usually don’t get enough sunlight, so it’s a good idea to check your levels before winter. If your levels are low, spend time in sunlight whenever possible. Add vitamin D-rich foods like eggs, fortified milk, and cereals, etc. Take A Test Now!
- Keep Your Joints Warm: Warmth can improve blood circulation. Wear knee warmers, gloves, or socks. If you already have ongoing pain, use warm water bags or heating pads near your joint pain in winter. Avoid sudden exposure to cold air after a shower.
- Improve Your Winter Diet for Joint Health: Add a warm, anti-inflammatory diet to your routine. Recipes can include ginger, black pepper, warm liquids, dals, turmeric, and ghee. Such as warm soups, turmeric milk, etc. Avoid eating processed snacks, excess fried foods, cold beverages, and very spicy foods.
- Stay More Active than Usual: Movement can keep your joints lubricated and healthy. Try yoga, indoor workouts, brisk walking, or even light stretching.
- Go for a Good Sleep: This can reduce inflammation and pain sensitivity. Keep the room warm, use a supportive pillow, and aim for 7-8 hours of sleep.
- Maintain a Healthy Weight: Extra body weight can put pressure on weight-bearing joints like hips and knees. Even a small reduction can help reduce the pain.
- Opt for Supplements: You can also consider supplements, but only after testing and consulting a doctor.
Get a variety of supplements at an affordable price today, before you procrastinate.
Arthritis & Winter: Extra Care Needed
While anyone can experience joint pain in winter, people with arthritis, such as osteoarthritis and rheumatoid arthritis, can suffer more. You should continue your regular treatment, use what your doctor suggests, and avoid self-medication with strong painkillers. Try to care for your joints even more and maintain a joint-friendly routine. Keep your home warm and monitor swelling or redness.
When Should You See a Doctor?
Do not wait if you experience:
– Pain that disrupts sleep
– Severe joint pain in winter
– Stiffness lasting more than an hour
– Difficulty walking or gripping objects
– Sudden swelling
– Pain with fever or unexplained fatigue
Early diagnosis can prevent long-term damage.
Lifestyle Changes To Start Before Joint Pain In Winter Occurs
Joint pain in winter can happen to anyone. Taking a few early steps – before the cold sets in – can dramatically reduce discomfort. As people drink less water in winter, keep yourself well hydrated. Use heat packs on areas like the lower back, knees, shoulders, or neck. Starting warm compressions, even for a few minutes a day, can be beneficial. Making small changes like wearing cushioned shoes or avoiding sitting on the floor can also help.
Frequently Asked Questions On Joint Pain
Q. Can cold weather make arthritis worse?
Yes, the cold weather can make arthritis worse. It can reduce blood flow to joints, tighten muscles, and increase pain sensitivity. All this can make arthritis symptoms feel worse in winter.
Q. What are 5 vegetables to avoid for arthritis?
Some people with arthritis can feel worse with nightshade vegetables. These include:
– Potatoes
– Brinjal (eggplant)
– Bell peppers
– Tomatoes
– Chilli peppers
Not everyone reacts to these vegetables. Effects may vary from person to person. Always consult your doctor before making changes in your routine.
Q. What causes joint pain in winter?
Joint pain in winter is usually due to cold temperatures, causing muscle tightness, increased pain sensitivity, and poor blood circulation. Some people can also experience lower vitamin D levels due to reduced sunlight exposure.
Q. What are the 5 signs your body has inflammation?
5 common signs include:
- Pain
- Swelling
- Redness
- Warmth around the area
- Stiffness or reduced mobility
Q. How to reduce inflammation in joints?
You can reduce inflammation by using warm compresses, staying active, maintaining a healthy weight, staying hydrated, and eating anti-inflammatory foods. Also, try to avoid self-medication and follow only doctor-prescribed medications when needed.
Q. How do doctors confirm if you have arthritis?
Doctors usually check your symptoms, do a physical exam, and may suggest tests. The tests include X-rays, MRIs, blood tests (like CRP, ESR, and rheumatoid factor), and joint ultrasounds to confirm.
Q. What deficiency causes joint pain?
Deficiency or low levels of vitamin D, vitamin B12, magnesium, and calcium are some of the common causes of muscle and joint pain. This can also contribute to joint discomfort or bigger issues. Always seek medical help if you experience any signs or symptoms.
References
1. Goyal AK, Mohanty SK. Socioeconomic variation in the prevalence of pain by anatomical sites among middle-aged and older adults in India: a cross-sectional study. BMC Geriatrics. 2024;24(1):198. doi:10.1186/s12877-024-04780-1
2. Fagerlund AJ, Iversen M, Ekeland A, Moen CM, Aslaksen PM. Blame it on the weather? The association between pain in fibromyalgia, relative humidity, temperature, and barometric pressure. PLoS ONE. 2019;14(5):e0216902. doi:10.1371/journal.pone.0216902
(The article is written by Sneha Jajoo, Intern, Clinical Health & Content, and reviewed by Monalisa Deka, Deputy Manager, Clinical Health & Content, Medical Affairs).