How To Stop Winter From Making Your Arthritis Worse
Cold weather makes joint pain feel sharper and stiffness last longer, but that doesn't mean you're powerless against it.
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Arthritis is one of the most common causes of chronic pain worldwide, and for millions of people, the suffering intensifies when temperatures drop. Cold air doesn’t cause arthritis, but it changes how your body feels it. When the temperature falls, the thick fluid that keeps your joints gliding smoothly turns sluggish. That’s when your knees ache, your fingers feel tight, and simple tasks like standing or opening a jar remind you that your joints aren’t happy. These small shifts reflect how your body adapts to the season — conserving heat but at the cost of flexibility and comfort.
Winter affects your body in predictable ways — it slows circulation, thickens joint fluid, tightens muscles, and lowers vitamin D. On top of that, most people move less, eat differently, and spend more time indoors surrounded by dry heat and artificial light. All of these factors increase inflammation and strain your joints.
Cold Weather Thickens Joint Fluid And Strains Your Joints
In a Cedars-Sinai article, Dr. Mariko Ishimori explains that your joints “operate best in temperate weather,” and when temperatures fall, the synovial fluid inside them thickens.1 This fluid acts like motor oil for your body — keeping your joints smooth and cushioned.
When it becomes thick, your movements feel stiff, and even simple actions like walking or gripping an object trigger discomfort. The colder air doesn’t damage joints directly, but it alters their performance, making existing inflammation more noticeable.
Changes in barometric pressure — the force exerted by the atmosphere — cause tendons and muscles to expand, putting added strain on joints that already have limited space. “A drop in barometric pressure can cause muscles and tendons to expand, which can put more stress on an already crowded joint,” Ishimori explains.
This physical expansion presses against sensitive joint capsules, making the surrounding tissues feel tight and sore. Many people living with arthritis even notice that their joints start aching before a storm hits, because they sense these atmospheric shifts sooner than the weather forecast does.
Winter Arthritis Prevention Tips
ADD HEAT. Low temperatures constrict blood vessels, decreasing the flow of oxygen and nutrients to your joints. Poor circulation means slower healing and greater stiffness, especially in your knees, hips, and hands. Staying warm — layering clothing and soaking in hot baths — is important to counteract this restricted blood flow. Warming your body helps relax muscles, improve joint lubrication, and reduce stiffness. Tools like paraffin baths, warm compresses, saunas, and hot tubs help relax stiff tissues and restore flexibility. Dress in layers and use a heating pad before bed.
If you work at a desk, keep a small hot water bottle nearby for added warmth. Think of it as “priming the oil” in your joints before you start your day. Once your muscles are warm, even a short walk or light stretch session feels smoother and less painful. Regular heat exposure encourages a feedback loop of comfort and confidence — when your joints feel looser, you’re more likely to move, and that movement maintains long-term function. Even moderate heat therapy supports better mobility throughout the day.
EXERCISE, according to Dr. Ishimori, is “the single best thing you can do to stave off arthritis pain.” Regular movement strengthens the muscles supporting your joints, releases endorphins that act as natural painkillers, and improves flexibility. Start small with gentle stretches or short walks and gradually increase activity levels. Stretching before outdoor activity helps prevent injury and warms up tight tissues. For example, rolling your wrists and ankles or bending your knees helps prepare your body to handle temperature changes more comfortably.
VITAMIN D. Eating anti-inflammatory foods and maintaining vitamin D levels help significantly reduce winter pain. Vitamin D deficiency, common even in sunny climates, contributes to bone loss and greater joint discomfort. Eating nutrient-rich foods such as leafy greens, and fermented products also helps maintain your body’s natural defenses against winter joint stress.
LOSE WEIGHT. Every pound of excess body weight wears down cartilage faster, increasing pain and stiffness in weight-bearing joints. Staying active through low-impact exercises such as swimming or walking, while adopting a nutrient-dense diet, helps relieve this pressure naturally. Even modest weight loss significantly reduces pain, showing how lifestyle changes directly affect joint resilience.
MOVE DAILY. Shorter days and low temperatures discourage people from maintaining daily movement routines, which directly affects joint function. Move daily — but adapt your routine for winter. Staying active keeps inflammation under control, but cold weather changes how your body responds to exercise. If long outdoor walks feel too harsh, switch to indoor-friendly workouts — swimming, yoga, treadmill walking, or tai chi — that maintain mobility and help your joints stay lubricated, even when you don’t feel like going outside.
Self-care and proactive management can reduce arthritis flare-ups year-round. Joint pain is often manageable through daily choices, even without medical intervention. Staying hydrated, dressing warmly, and keeping your environment comfortable all help reduce winter stiffness.
This article was brought to you by Dr. Mercola, a New York Times bestselling author. For more helpful articles, please visit Mercola.com.
Sources and References
1 Cedars Sinai January 11, 2022
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