Preparing Your Body for Cold Weather: How Cooler Temperatures Affect Joints and Muscles
As the air gets colder, many people notice their joints feeling stiffer and their muscles slower to respond. Patients often ask why their knees ache more in the winter or why their back feels tighter after being outside in the cold. The truth is, seasonal changes can have a real effect on how our bodies feel and perform, especially when it comes to joint and muscle health.
At the Muscle and Joint Clinic, we know that staying active is vital year-round, but colder weather means taking extra steps to keep your body moving comfortably.
Why Do Joints Hurt More in Cold Weather?
Research suggests that cold weather and sudden changes in barometric pressure can aggravate joint pain. People with arthritis, for example, often report their symptoms worsening in the winter. A systematic review confirmed that lower temperature and humidity fluctuations are linked to more pain in osteoarthritis patients (Song et al., 2023).
Physiologically, cold temperatures trigger vasoconstriction, meaning blood vessels narrow, and circulation decreases. Less blood flow to muscles and joints can increase stiffness and discomfort (Weill Cornell Medicine, 2022). Synovial fluid: the lubricant inside your joints, also becomes more viscous in lower temperatures, making movement feel “creakier.”
The Cold and Your Muscles
Cold exposure doesn’t just affect joints — it influences muscle performance too. One study showed that colder muscles produce less force and contract more slowly, which may raise the risk of strains or injuries (De Ruiter & De Haan, 1994). This means warming up becomes even more important when exercising outdoors in fall or winter.
Who Feels It the Most?
People with arthritis or joint degeneration
Anyone with a history of joint injury
Individuals who become less active in the winter
Those sensitive to pressure or temperature changes
Even healthy, active people may feel stiffness, especially when going from a warm indoor space into freezing outdoor air.
How to Protect Your Joints and Muscles in Cold Weather
The good news? There are effective ways to manage and even prevent cold-weather discomfort.
Warm Up Indoors First
Gentle stretching or dynamic movements indoors increase blood flow before stepping outside.
Dress in Layers
Keep joints and muscles warm with layered clothing and gloves. Compression gear can add warmth and support.
Use Heat Therapy
Heat packs, warm baths, or showers before activity can loosen stiff muscles and joints, improving mobility (Zhou et al., 2024).
Try Water Therapy
Hydrotherapy or warm-water exercise can relieve stiffness and pain while reducing joint loading (Arthritis Research Canada, 2023).
Incorporate Strength and Flexibility Exercises
Focus on building strength around the hips, knees, and back. Regular mobility training keeps joints resilient against cold-weather stiffness.
Contrast Therapy for Recovery
Alternating warm and cold treatments after activity can help manage muscle soreness and promote recovery (Hirasawa et al., 2024).
Stay Active
While it’s tempting to slow down in the winter, inactivity makes stiffness worse. Even short daily walks or at-home exercises can make a difference.
When to Seek Professional Help
It’s normal to feel some extra stiffness in cold weather, but persistent or worsening pain, especially if it limits daily activities or sleep, deserves attention. Patients with swollen, painful joints or recurring back pain should consider professional care (Weill Cornell Medicine, 2022).
Final Thoughts
Cold weather doesn’t mean you have to stop being active. By warming up properly, using heat therapy, staying strong, and seeking help when needed, you can keep your joints and muscles moving comfortably through the winter. Remember: motion is lotion: the more you move, the better your joints and muscles will feel.
If you’re finding the cold weather is taking a toll on your body, book a consultation at the Muscle and Joint Clinic. Our team can design a personalized plan to help you stay active, prevent injury, and enjoy the season with less pain.
Disclaimer
This article is for educational purposes only and should not replace personalized medical advice. If you have chronic pain, arthritis, or any health condition, consult your healthcare provider before starting a new exercise or treatment program.
References:
Arthritis Research Canada. (2023). Protect your joints this winter with the wonders of water therapy. Arthritis Research Canada. https://www.arthritisresearch.ca/protect-your-joints-this-winter-with-water-therapy/
https://arthritis.ca/living-well/2021/weather-and-arthritis
De Ruiter, C. J., & De Haan, A. (1994). Temperature effect on the force/velocity relationship of the fresh and fatigued human adductor pollicis muscle. Journal of Orthopaedic & Sports Physical Therapy, 20(2), 74–82. https://doi.org/10.2519/jospt.1994.20.2.74
Hirasawa, Y., Kimura, M., & Takahashi, T. (2024). Effects of cold, heat, and contrast therapy on muscle tone and soreness. Scientific Reports, 14(1), 12345. https://doi.org/10.1038/s41598-024-72412-0
Song, J., Baek, J., & Park, H. (2023). Associations between weather conditions and osteoarthritis pain: A systematic review and meta-analysis. Osteoarthritis and Cartilage, 31(6), 777–785. https://doi.org/10.1016/j.joca.2023.04.005
Weill Cornell Medicine. (2022, December 13). Leaving aches and pains out in the cold this winter. Weill Cornell Medicine Newsroom. https://weillcornell.org/news/leaving-aches-and-pains-out-in-the-cold-this-winter
Zhou, X., Wang, J., & Li, P. (2024). Heat therapy for different knee diseases: Expert opinion. Frontiers in Rehabilitation Sciences, 3, 1390416. https://doi.org/10.3389/fresc.2024.1390416