Have you ever heard anyone talk about how they can tell it’s getting colder because their joints are hurting?
Maybe you’ve felt this yourself.
Well, there is research to suggest that these feelings are correct.
Why Do Joints Hurt More in the Cold?
When the temperature drops, your body works hard to keep itself warm and maintain a healthy internal temperature. To do this, it constricts blood vessels in order to conserve heat.This process reduces the blood flow to your joints, which normally receive a good supply of oxygen and nutrients to help them stay healthy and move smoothly. When that supply drops, it can lead to those familiar achy symptoms and stiffness—making it feel like your joints just aren’t working as well as they used to.
The Role of Barometric Pressure
When the barometric pressure drops (as it often does before cold, wet weather), it can cause the tissues in your joints to expand. This can increase inflammation and fluid in the area, which may make your joints feel tight and stiff.
Cold Weather Habits Don’t Help Either
When it’s cold, we naturally tend to hold ourselves more tightly—hunching our shoulders or clenching up—which can compress the joints. This makes the muscles around them work harder and get tired more easily, potentially leading to joint pain.
If you’ve had joint pain during past winters, you might even start to expect it every time it gets cold. This anticipation can heighten your sensitivity to pain, causing your joints and muscles to tense up even more.
The Warm Weather Is a Relief
Thankfully, as the warm weather returns, many of these symptoms can begin to reduce. Warm temperatures help muscles relax, which eases tightness and pressure in the joints.
There’s also research showing that warmer weather can have a positive impact on mental health.
When we feel happier, we tend to carry less physical stress and tension—which means less pain in the joints overall.
But Be Careful: Increased Activity Can Highlight Limitations
While the warmer weather encourages us to get outside more, spend time with friends and family, or even go on holiday, it’s worth being mindful that this increase in activity can make us more aware of any limitations in mobility.
You might not have noticed stiffness or discomfort during the winter when you were less active, but it may become more obvious as you begin moving around more.
Tips to Stay Mobile and Pain-Free
To help prevent joint pain and keep your body moving well year-round, here are a few things that can help:
Keep up with gentle exercise throughout the year.
Sudden shifts from being inactive to very active can be hard on your joints and muscles, possibly triggering flare-ups. Regular movement helps maintain your strength and fitness, so you’re better prepared for a busy summer.
Great examples of gentle exercise include:
• Walking
• Swimming
• Cycling
• Pilates
• Tai chi
Eat a healthy, balanced diet.
Make sure your body is getting enough nutrients, especially in the colder months. This supports joint health and helps counteract the reduced blood flow from constricted vessels.Even though the cold can make our joints ache, a little planning and steady movement throughout the year can make a big difference. So as the sunshine returns—enjoy it, but listen to your body too.
Ready to start your recovery journey?
Book an assessment with our expert physiotherapists today.
