If you find your joints feeling stiffer and more uncomfortable in winter, you’re not alone. Many women report increased joint pain and reduced mobility during colder months – and while it might feel like a seasonal mystery, there’s science behind it.
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Why joints feel stiffer in winter
Cold weather doesn’t directly damage your joints, but it can cause surrounding muscles and tissues to tighten. This leads to reduced circulation and flexibility, making joints feel achy or hard to move. For those living with arthritis, osteoarthritis or previous injuries, the drop in temperature can heighten the sensation of stiffness or pain.
Barometric pressure – the weight of the air around us – also tends to fall before a bout of cold or wet weather. This pressure shift can cause joints to expand slightly, irritating surrounding nerves and tissues and triggering discomfort.
Common symptoms
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Stiffness after sitting or lying down for long periods
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Increased discomfort in knees, hands, hips, or shoulders
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Swelling around joints
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Reduced range of motion or general sluggishness in movement
These symptoms may ease as the day warms up or after light activity, but they can return with the next cold snap.
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How to ease stiff joints in winter
You can’t change the weather, but you can take steps to support your joint health and feel more comfortable.
1. Stay warm
Layer up, especially around affected joints. Thermal leggings, fingerless gloves, and hot water bottles can help maintain warmth. Even warming your home a few extra degrees can make a difference.
2. Keep moving
Gentle movement helps keep joints lubricated and mobile. Start your day with light stretches or low-impact exercise like walking, yoga or swimming in a heated pool. If movement feels tough, begin slowly and build up.
3. Prioritise anti-inflammatory foods
Omega-3-rich foods like flaxseeds, walnuts, and oily fish (or supplements), along with colourful fruit and vegetables, may help reduce joint inflammation. Drink plenty of water – even in winter – to keep tissues hydrated.
4. Use heat therapy
A warm bath, heat packs or an electric blanket can provide soothing relief. Be careful not to apply heat for too long or at too high a temperature.
5. Consider supplements
Speak to your healthcare provider about supplements like vitamin D (often low in winter), magnesium, or glucosamine and chondroitin – all thought to support joint health.
6. Don’t ignore ongoing pain
If joint stiffness worsens or starts interfering with daily life, consult a doctor. It could be a sign of arthritis or another underlying condition requiring tailored treatment.
Feature Image: Pexels
