Why your joints feel worse in winter, and what is happening underneath

Frosty mornings and rainy days got your joints complaining again?

You’re not imagining it. Research suggests that joints and muscles really do feel more stiff and uncomfortable in the colder months.

But that doesn’t mean you have to hibernate every winter - or fly to the tropics! Here’s what could be going on with your joints, and what you can do to minimize that discomfort.

How Joints Work

Joints are the parts of the body where two or more bones meet. The ends of the bones are covered with smooth cartilage, surrounded by a capsule lined with a synovial membrane. This membrane produces a thick fluid (synovial fluid), which acts like a shock absorber, reducing friction between the bones and supporting overall movement.
Your joints are held together by ligaments: tough, fibrous bands of connective tissue made up of collagen fibres. Ligaments connect your bones and keep them in place, while surrounding muscles and tendons help to control movement and share the load on the joint.

So, what does the cold weather have to do with all this?

Why Colder Weather Can Affect Joints

Lower temperatures and damp weather in winter can aggravate joints in several ways.

Cold air can cause blood vessels in your arms and legs to narrow, resulting in less blood reaching your limb muscles. This can cause slight stiffness and weakness.
At the same time, muscles and tendons can become tighter and less flexible, reducing your range of motion. Your joints and the surrounding muscles can feel stiff and uncomfortable.
As if that weren’t enough, research also suggests that changes in barometric pressure may affect the pressure and fluid dynamics within joints, which could make nerves in the joint capsule more sensitive. People who have had joint injuries or other issues in the past may be even more prone to this discomfort.

If you’re affected by stiff joints in colder weather, it’s very tempting to skip your usual exercise routine and generally move around less. Unfortunately, this can make things worse. Lack of movement further reduces blood flow to the joints, causing more tension in the muscles and potentially increasing joint stiffness and discomfort.

Everyday Ways To Support Joint Comfort In Winter

No need to book a flight to Fiji! Here’s how to support your joints over the winter months and minimize discomfort.

Keep exercising - but warm up first
Low-impact physical activity is one of the best ways to help to keep your joints healthy. But take time to warm up before racing out the door. Your muscles and ligaments will be tighter and less elastic after a few hours of inactivity, so ramping it up too quickly can lead to more discomfort or even injury.
Warm up with some light cardio, such as star jumps or brisk walking, then some dynamic stretching, such as walking lunges and leg swings.

Keep warm

Your trendy workout gear might look great in summer, but will it keep your muscles and joints warm in winter? Layer up with long sleeves, pants, and insulating fabrics such as merino and fleece. After a workout, a warm bath or shower can support circulation and muscle relaxation.

Apply direct heat where necessary
When your joints are complaining, it can be hard to know when to apply heat or ice.
Heat is often best for tight muscles and stiff joints as it supports joint fluidity and blood flow. A heat pack is ideal for soothing joint discomfort during the colder months. Ice is usually better for an injury or sudden swelling. Always check with your physiotherapist or healthcare professional if pain persists.

Keep moving during the day

Work that involves mostly sitting or standing for long periods can worsen joint stiffness. Try to take regular breaks so that your limbs stay mobile. Short walks, frequent stretches, and changing positions in your chair can help to keep that blood flowing.

Focus on your posture

Hunching your shoulders and bracing yourself against the cold is a natural response to chilly temperatures. Bending over your computer or phone can also increase tension in your back, shoulders, and neck, which may then affect the alignment of your hips, spine, and knees. Sitting upright and keeping your feet flat on the floor can help to minimize joint strain and muscle discomfort.

Eat well

Foods that are rich in protein, collagen, and omega-3 fatty acids can help support the structure and function of your joints. Add plenty of warming, nourishing dishes to your winter menu: soups, bone broths, healthy fats (such as fatty fish, olive oil, and hemp seed oil), and ingredients such as ginger, turmeric, leafy greens, and berries. These foods are all known to support circulation and mobility while reducing damage caused by oxidative stress.

Take supplements where necessary

Sometimes joints need a little extra support from concentrated nutrients. Some of the most researched nutrients include glucosamine, chondroitin, collagen, curcumin, ginger, and fish oil. These are often included in supplement formulas to support joint health and comfort.

Recommended Nutrients For Joint Health

Glucosamine: a natural amino sugar and a major building block of cartilage in joints, often used for supporting joint mobility and comfort.
Chondroitin: a molecule that occurs naturally in connective tissues and cartilage, where it helps support fluidity of the joint capsule.
Curcumin: Curcumin is the key active ingredient in turmeric, a spice known for its benefits in reducing oxidative stress and supporting joint comfort.
Collagen: Type II collagen makes up about 90% of the cartilage in joints, where it supports cushioning between bones and overall mobility. UC-II (Undenatured Type II Collagen) is a patented form of collagen used to support joint health, mobility, and cartilage.
Ginger: Another natural antioxidant, ginger can help to support circulation and overall mobility. It’s often added to joint formulas to support their combined effects.
Omega-3 fatty acids: Omega-3 is an important component of cell membranes. Taking Omega-3 consistently over time may support the overall health and function of your joints and muscles.
Minerals: Calcium, magnesium, zinc, and selenium are often used in joint formulas to support bone health and cartilage, which can help with recovery and function.