As temperatures drop, many people notice an increase in joint stiffness, aches, and overall discomfort. If your knees, hips, shoulders, or hands feel more painful in the winter, it could be due to cold weather.
Here’s what causes cold weather joint pain, who’s most at risk, and when it’s time to see an orthopedic specialist. Northern Arizona Orthopaedics is here to help.
Why Cold Weather Makes Joint Pain Worse
Cold temperatures don’t directly harm your joints, but they can trigger several changes in your body that make pain more noticeable.
When barometric pressure drops (often before cold or damp weather), tissues in your body expand slightly. This can put extra pressure on your joints, especially those already affected by arthritis or past injuries.
2. Stiff Muscles and Tightened Tendons
Cold weather naturally makes muscles tense and less flexible. This stiffness can limit joint mobility and lead to discomfort or flare-ups.
3. Reduced Blood Flow
In colder temperatures, your body prioritizes keeping your core warm. Less blood flows to your extremities, which can increase stiffness and sensitivity to pain.
4. Less Physical Activity
Winter often leads to decreased movement and more time indoors. Reduced activity can weaken muscles and make joints feel more painful or unstable.
Who Is Most Likely to Experience Cold Weather Joint Pain?
Anyone can feel joint stiffness during colder months, but it’s especially common in people with:
- Osteoarthritis
- Rheumatoid arthritis
- Prior joint injuries
- Chronic inflammation
- Conditions affecting circulation
- Lower muscle mass or decreased mobility
If you’re in one of these groups, winter may cause more frequent or intense flare-ups.
How to Reduce Joint Pain During Cold Weather
You can’t control the temperature outside, but you can support your joints with these orthopedic-recommended strategies:
Stay Warm: Dress in layers, wear gloves, and keep your home warm to prevent muscles from tightening.
Keep Moving: Gentle movement increases lubrication in your joints. Walking, stretching, or low-impact exercises help reduce stiffness.
Strengthen Supporting Muscles: Stronger muscles help stabilize and protect your joints, reducing pain during colder months.
Stay Hydrated: Hydration keeps tissues healthy and supports joint cushioning.
Use Heat Therapy: Warm showers, heating pads, and warm compresses can relax tight muscles and improve circulation.
Maintain a Healthy Weight: Less stress on your joints means fewer flare-ups, especially for knees and hips.
When to See an Orthopedic Specialist
Cold weather joint pain is common, but it shouldn’t disrupt your daily routine or make it difficult to move. You should schedule a visit with an orthopedic specialist at NAO if you notice:
- Persistent or worsening pain
- Swelling, redness, or warmth in a joint
- Pain that limits your mobility
- Joint locking, catching, or instability
- Difficulty performing daily activities
- Pain following an old injury that’s resurfacing in winter
These symptoms may indicate arthritis progression, tendon irritation, or another underlying orthopedic condition.
Don’t Let Winter Pain Slow You Down
Seasonal joint pain is frustrating, but it’s also manageable with the right care. If you’re experiencing cold weather, joint pain or noticing new discomfort this winter, the orthopedic team at NAO is here to help. We specialize in diagnosing joint conditions, relieving pain, and creating personalized treatment plans, so you can stay active and comfortable all year long.
Request an appointment today and take the first step toward lasting relief.
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