Many people notice that their knees, hips, hands or back feel stiffer and more uncomfortable once the weather turns cold and damp. Whether or not the joints themselves are changing, the effect on daily comfort is real. The good news is that a few sensible habits can make winter much easier on the body.
Why joints feel worse in the cold
- Muscles tighten in the cold, which reduces the support they give the joints and makes the first movements of the day feel stiff.
- Blood flow to the extremities drops as the body prioritises keeping the core warm, so hands, feet and knees feel colder and stiffer.
- We move less. Shorter days and bad weather mean fewer walks and more sitting, and inactivity is one of the biggest causes of stiffness.
- Changes in air pressure are thought by some to affect the tissues around the joints, although the evidence is mixed.
Keep the joints warm
- Layer up, and pay particular attention to knees, lower back and hands, which are often left exposed by everyday clothing.
- Compression sleeves for the knee, elbow or calf add warmth as well as support and are easy to wear under clothes. Many people wear them specifically for winter walks and commutes.
- A back support or lumbar wrap keeps the lower back warm while gardening, walking the dog or clearing leaves.
- Thermal gloves or fingerless compression gloves keep hands warm and supple for people with stiff or arthritic fingers.
- Warm up before activity with a few minutes of gentle movement indoors, and consider a heat pack on a stiff area before heading out.
Keep moving
Regular movement is the single most effective way to reduce winter stiffness. If you cannot get out, short indoor sessions of marching on the spot, sit-to-stand from a chair, gentle stair climbing or stretching several times a day are enough to keep things loose. Swimming in a warm pool is ideal for stiff joints.
Protect yourself on icy ground
Slips and falls spike in winter. Wear shoes or boots with a deep tread, take shorter steps on icy pavements, use a walking stick or pole if your balance is not what it was, and keep hands out of pockets so they are free to steady you. An ankle support can add a useful sense of stability on uneven ground.
Look after your hands and feet
- Keep feet warm and dry with thermal socks; cold, damp feet make the whole body tense up.
- Use a heel cup or cushioned insole if winter boots are harder underfoot than your summer shoes.
- Moisturise hands regularly, as dry, cracked skin makes stiff hands feel worse.
When to get advice
Seasonal stiffness that eases with warmth and movement is usually nothing to worry about. See a healthcare professional if a joint is swollen, hot or red, if stiffness lasts more than an hour in the morning, if you have new pain that is not settling, or if you are falling or feel unsteady.
Frequently asked questions
Should I wear a knee sleeve all winter?
Wear it for the activities and outings where you notice the cold, rather than constantly. Take it off indoors and at night.
Is heat or cold better for stiff winter joints?
For stiffness without swelling, warmth is usually more comfortable. See our guide to hot and cold therapy for details.
Does the weather actually cause arthritis to get worse?
Weather does not cause joint damage, but many people genuinely feel more stiffness and discomfort in the cold. Managing warmth and activity helps whatever the cause.
Explore supports for winter
Browse the Venollo range of supports and braces and read our guides to wearing a knee brace all day and choosing a walking aid.
This article is general information and is not a substitute for medical advice. If you have an injury, a health condition or ongoing symptoms, please speak to a qualified healthcare professional.
