Written by Reena Joshi registered osteopath and wellbeing practitioner since 2001
As winter’s cold sets in, a common question we hear in clinic is: “How can I help my aching joints in cold weather?” Research suggests colder weather can make joint pain and stiffness feel worse for some people, particularly those with osteoarthritis, although it doesn’t affect everyone in the same way. The good news is that there are simple, practical things you can do to stay comfortable through the colder months.
- Keep Warm to Ease Joint Aches
“Why do my joints feel stiffer in the morning during winter?” Cold joints can feel stiffer and slower to move, and in winter we also tend to move less and tense up against the chill. Warm, layered clothing, thermal wear, gloves and warm socks can help you stay comfortable, especially around joints that tend to ache, such as knees, hips and hands. Keeping your home comfortably warm and avoiding long spells in the cold can also help.
- Warm Baths for Comfort and Mobility
“Can warm baths help my joints in winter?” Many people find that warmth helps relax tight muscles and makes stiff joints feel easier to move. A warm bath or shower before gentle movement can be a lovely way to start or end the day. If you enjoy adding Epsom salts or a few drops of lavender oil, they can make bath time more relaxing. Keep the water comfortably warm rather than hot.
- Diet and Joint Health
“Does diet affect my joints?” A balanced diet supports your overall health, including your joints. Oily fish, plenty of fruit and vegetables, and staying well hydrated are good foundations. Some people enjoy adding turmeric or ginger to their cooking, although the evidence for their effect on joint pain is still limited. Warm herbal teas are a comforting way to stay hydrated when it’s cold.
- Protect Your Joints at the Desk
“How can I stop my joints stiffening while I work?” Keep your workspace warm and free from draughts, set up your chair and screen so you can sit comfortably, and get up to move every 30 to 45 minutes. Even a short walk to the kettle helps keep joints from stiffening.
- Little and Often Movement
“What exercise is best for my joints in cold weather?” There’s no single best exercise. A mix of gentle walking, strengthening and mobility work tends to help most. Low impact activities such as walking on level ground, swimming, cycling, yoga or tai chi are all good options. Short, regular bouts of movement are usually kinder to stiff joints than staying still until the stiffness passes. The best plan is one you enjoy and will keep doing.
- Build Strength Gently
“Will stronger muscles help my joints?” Yes, stronger muscles support your joints and help you move with more confidence. A simple place to start is sit to stand: from a sturdy chair, stand up slowly and sit back down with control. Begin with 5 and build gradually. For stiff hands, gently opening and closing your hand and touching your thumb to each fingertip can help keep them moving.
- Massage for Tight Muscles
“Can massage help in winter?” Massage can help relax tight muscles and ease general aches and discomfort. You might enjoy a professional massage, or try gentle self massage at home.
- Foam Rolling
Foam rolling is a form of self massage that many people find helpful for easing tight muscles in the back and legs. Go gently, avoid rolling directly over painful joints, and stop if it increases your pain.
- Sleep and Rest
“Why do my joints ache more at night?” Joints can stiffen when we stay still for long periods, including during sleep. Using pillows to support painful joints, keeping your bedroom comfortably warm, and doing a few gentle movements before bed and on waking can help. If night pain is waking you regularly, speak to your osteopath or GP.
- Keep Your Home Warm
“Can keeping my home warm help with joint pain?” Many people find they feel more comfortable in a consistently warm home. Pay particular attention to the rooms where you spend the most time sitting still, such as the living room and home office.
A Note on Safety
Use warmth that feels comfortable rather than hot, and protect your skin. Move gently and stop if your pain increases. If a joint suddenly becomes hot, red or very swollen, don’t apply heat. Seek medical advice promptly.
How We Can Help
Weather-related aches don’t necessarily mean your arthritis is getting worse, but if stiffness is new, persistent or getting worse, it’s worth getting it checked. Our osteopaths can help with arthritic pain and joint stiffness, working alongside the exercise and self care that matter most, with a plan tailored to you.
These tips offer general guidance and are not a substitute for professional advice. If you have rheumatoid or another inflammatory arthritis, please speak to your GP or specialist before changing your routine.