FEELING STIFF THIS WINTER? DON'T LET IT LEAD TO INJURY

3 min read

Have you noticed that your joints and muscles feel tighter and achier when the temperature drops? You’re not alone. Just this week I have had multiple patients comment to me about how they feel their pain is worse in the cold weather. Many people, especially those over 40, experience increased stiffness and discomfort in colder weather. But while winter stiffness is common, it doesn’t have to lead to pain or injury.

In this blog, we’ll explore why your body feels stiffer in cold weather, common mistakes that can make it worse, and practical ways to stay mobile and comfortable throughout winter. Read on to discover simple, effective strategies to keep your joints moving, reduce aches, and prevent winter-related injuries.

Cold weather can increase the risk of muscle and joint injuries1, as it causes muscles to stiffen, reducing flexibility, slowing reaction times, and making sprains and strains more likely. While research is still developing in this area, my experience as a physiotherapist over the past 15 years has shown me just how much the cold impacts people’s pain. Every winter, countless patients tell me that their joints feel stiffer, their muscles ache more, and even minor movements feel harder than usual. However, there are simple, effective ways to counteract this and keep your body moving well, even in the colder months.

WHY DO MUSCLES & JOINTS FEEL STIFFER IN COLD WEATHER?

Cold weather affects the body in several ways:

Reduced blood flow: When temperatures drop, the body prioritises keeping vital organs warm, reducing circulation to muscles and joints. This can make them feel tighter and less flexible.
Muscle tension: The body naturally tenses up in the cold, leading to increased stiffness and discomfort.
Less movement: In winter, people tend to stay indoors more and move less, which can cause joints and muscles to feel stiffer.

COMMON MISTAKES THAT CAN MAKE STIFFNESS WORSE

If you’re feeling stiff this winter, certain habits could be making it worse:

Staying inactive for long periods: Sitting or lying down for extended periods, especially in the morning, can make joints feel even stiffer.
Avoiding movement due to discomfort: While stiffness can make movement feel unappealing, avoiding activity only leads to further loss of mobility.
Not keeping warm enough: Cold temperatures cause muscles to tighten, increasing stiffness and discomfort.

By being mindful of these factors, you can take proactive steps to ease your symptoms and prevent further issues.

HOW TO STAY MOBILE & REDUCE ACHES IN COLD WEATHER

The good news is that you can take simple, effective steps to combat winter stiffness. Here are some key strategies:

1. Start Your Day with Gentle Movement

Begin your morning with light stretches or a short walk to warm up stiff muscles and joints. Try gentle, repetitive movements rather than holding long, deep stretches. These can help increase blood flow and loosen up tight areas.

2. Keep Warm

Wearing layers, keeping your home warm, and avoiding draughts can help prevent muscle tightness. A warm bath or a heat pack applied to sore areas can also improve circulation and reduce discomfort.

3. Move Regularly Throughout the Day

Avoid sitting for long periods. Aim to move around every 30–60 minutes, even if it’s just standing up and stretching. Staying active helps prevent stiffness from setting in.

5. Strengthen & Support Your Joints

Incorporate light exercises that focus on strength and mobility. Stronger muscles provide better support for joints, reducing strain and preventing injuries.

HOW WE CAN HELP

If you’re struggling with ongoing stiffness or starting to feel pain because of it, our physiotherapists can provide expert advice and treatment tailored to your needs.

We offer a free phone call with a physiotherapist, where you can ask questions and find out how we can help you feel looser, stronger, and pain-free. Whether it’s through physiotherapy or acupuncture, we’re here to support you.

Click here to schedule your call and take the first step toward feeling better this winter. Don’t let stiffness slow you down—let us help you stay active and pain-free!

CONCLUSION

Winter stiffness is common, but it doesn’t have to impact your daily life. By keeping warm, moving regularly, and strengthening your joints, you can stay comfortable and reduce your risk of injury. And if you need expert support, our team at Choose Health is here to help.