Medically reviewed by Misty Seidenburg
In many parts of the U.S., the temperatures have already dropped. And colder days mean stiff, achy joints for many people, especially older adults. If chilly weather is causing you severe discomfort that makes daily tasks challenging, help is available. Physical therapists at Benchmark have created this list of practical tips to manage and alleviate joint pain in cold weather to help you stay active and comfortable this winter.
Although the precise cause of weather-related joint pain is unknown, experts have identified several factors that seem to contribute to painful joints in the cold.
In cooler weather, the body has to work harder to heat the central internal organs, like the heart and lungs. More blood is sent to this part of the body to conserve energy, while the outer extremities contract and tense up due to decreased blood flow and circulation. This tightness affects joint flexibility and mobility, making movement more challenging.
Barometric pressure changes may also be to blame for achy joints. When the barometric pressure drops as weather systems change, the air pressure surrounding decreases, allowing muscles, tendons, and other connective tissues to expand. As they expand, they can increase pressure of the joints, possibly leading to pain. If you can sense upcoming weather changes before they happen, you might be impacted by barometric pressure fluctuations.
Cold weather can also cause the synovial fluid lubricating the joints to thicken and build up. It becomes less effective and slippery as it thickens, increasing joint bone friction. Over time, excess friction can wear down the protective cartilage, causing even more pain. People with certain forms ofarthritis may already have excess synovial fluid, and arthritis and cold weather can exacerbate their symptoms.
Lack of physical activity is another possible reason for achy joints in winter. Some people tend to move around and exercise less when it’s cold outside, resulting in diminished strength and flexibility over time. Tight, weak muscles become stiff, reducing range of motion. This increases pressure on the joints, making them more prone to pain.
Now, let’s move on to these simple and effective ways to help you find relief and keep your joints healthy and pain-free this winter.
Dress warmly and add layers to keep your body temperature consistent and reduce exposure to the cold. Pay extra attention to cover your extremities, especially your hands and feet. Choose outer garments without too many buttons or zippers to make them easier to put on and remove with sore joints.
Proper hydration is essential because water acts as a thermoregulator to help the body maintain a steady internal body temperature. Water also helps lubricate the joints, which helps with mobility and range of motion.
Regular, gentle exercise can be your best defense against sore, stiff, painful joints. Yoga, Pilates, and Tai Chi are all low-impact indoor activities. If you have a walking pad, commit to walking every day to keep joints flexible and muscles strong.
Heat therapy may also be beneficial because it loosens stiff muscles and joints and increases blood flow to sore joints. To alleviate joint pain in cold weather, apply a heating pad or hot water bottles to affected joints or take a warm bath or shower. Keep in mind, heat therapy should never be used on acute injuries or swollen or inflamed joints.
The foods you eat—or don’t eat—play a big part in how you feel. Proper nutrition is essential for joint health and for reducing inflammation. Choose foods rich in Omega-3 fatty acids like oily fish, chia seeds, walnuts, and flaxseed. Antioxidant-rich fruits and vegetables also reduce oxidative stress to slow joint degeneration.
Vitamin K supports bone health and can be found in green leafy vegetables, fermented foods, cheese, and egg yolks. Vitamin D helps the body absorb calcium, which can be obtained from oily fish, egg yolks, cheese, and cod liver oil.
Because sunlight is a natural source of vitamin D, levels often drop in the winter because we tend to spend less time outside. A vitamin D supplement may be recommended if you’re not getting enough from your diet and sunlight. Check with your primary healthcare provider for guidance.
Physical therapy offers a more comprehensive approach to exercise and symptom management for individuals with joint pain due to arthritis and other conditions. Licensed physical therapists prescribe exercises for painful shoulders, hips, knees, and hands.
Treatment may include therapies and techniques to relieve tight, painful joints, including gentle stretching, soft tissue manipulation, and joint mobilization. Your therapists also create a personalized home exercise program (HEP) that includes safe, approved movements you can do at home to manage your symptoms and help keep pain at bay.
According to the University of Michigan National Poll on Healthy Aging, 60% of adults between the ages of 50 and 80 have been have arthritis. And 70% of older adults reported currently experiencing joint pain.
Half of those with symptoms said their pain was moderate to severe, and just under half have symptoms every day. So, while the tips we’ve provided are undoubtedly helpful for individuals with arthritis, seniors with joint pain may also benefit from a more focused treatment program supervised by a physical therapist.
Geriatric physical therapy is highly beneficial for arthritis management because it offers a holistic approach to addressing pain and inflammation with manual therapies and building muscle strength and flexibility through safe and gentle exercise and stretching.
The benefits of physical therapy for seniors include improved joint mobility, relief from chronic pain and irritation, and the ability to complete daily activities safely. Treatment plans are customized based on your specific condition and symptoms and can be easily adjusted as your needs change.
Movement is the best therapy for achy joints. A trained physical therapist can help you choose the best activities for joint health. Find a physical therapy clinic near you to schedule an evaluation and take the first step toward relief.
