Science hasn’t fully explained why joints can feel stiffer and more painful in colder weather, but changes in barometric pressure, decreased blood flow, and reduced physical activity all seem to play a role.
The good news? Our team at Interventional Pain and Regenerative Medicine Specialists (IPRMS) in Arlington, Virginia, specializes in keeping your joints comfortable and your mobility strong throughout the year, including during fall and winter.
Here are our top recommendations for managing arthritis when temperatures drop.
Cold muscles and joints are more prone to stiffness and discomfort. If you spend time outdoors, invest in insulated, weather-resistant clothing. Even a slight drop in temperature can make a big difference in how your joints feel.
Dress in layers, including moisture-wicking long underwear (leggings and tops) with a looser, fleece-lined middle layer and a protective, weather-resistant outer shell. Use gloves to protect finger joints and weather-appropriate socks to keep your feet comfortable.
Heated blankets, warm showers, and microwavable heat packs can also provide soothing relief before, during, and after outdoor activities.
When it’s cold, it’s tempting to curl up on the couch, but inactivity can lead to more stiffness. Low-impact exercises like swimming, stationary cycling, or gentle yoga help keep joints lubricated and muscles strong.
Many recreation centers offer indoor fitness programs specifically for people with arthritis. Try setting a goal to move for at least 10–15 minutes every couple of hours during the day.
Stretching improves flexibility and reduces the risk of injury. Gentle range-of-motion exercises for your knees, hips, shoulders, and hands can be especially beneficial.
Doing a short stretching routine in the morning can “wake up” stiff joints, and an evening session can reduce overnight discomfort.
Inflammation is a key pain trigger in arthritis at any time of the year. Certain foods can help reduce inflammation, while others may worsen it.
Focus on fruits, vegetables, lean proteins, whole grains, and omega-3-rich fish like salmon. Limit processed foods, refined sugars, and excessive alcohol, which may aggravate arthritis symptoms.
In winter, fresh local produce can be harder to find, but farmers’ markets and many grocery stores carry seasonal options like sweet potatoes, kale, and squash, all excellent foods for joint health.
Moist heat penetrates deeply into joints and muscles, providing longer-lasting relief than dry heat. Warm baths or a soak in a heated pool can ease stiffness and improve circulation. Many physical therapy centers and wellness facilities offer warm-water exercise classes for arthritis patients.
If your arthritis pain worsens despite home care, talk to one of our pain management specialists. Physical therapy, medications, joint injections, and other interventions can help you maintain function and quality of life.
Cold weather doesn’t have to mean months of increased arthritis pain. By staying warm, active, and attentive to your body’s needs, you can keep moving and living well, even on the chilliest days.
If your symptoms are interfering with daily life or you’d just like to check in for a pre-season consultation, we can help with strategies and treatments tailored to your specific needs. Schedule a visit at IPRMS today.
