By Dr. Chetan Matad

Consultant - Orthopedician, Arthroscopy & Joint Replacement Surgeon

Sahyadri Narayana Multispecialty Hospital, Shivamogga

As winter sets in, many people—especially older adults and those living with arthritis—notice a familiar companion returning: joint stiffness, aches, and reduced mobility. Simple daily activities like getting out of bed, climbing stairs, or even gripping a cup of tea can suddenly feel uncomfortable. While winter itself does not cause arthritis, cold weather can certainly worsen joint symptoms and reduce flexibility.

Understanding why this happens and learning how to protect your joints can help you stay active, independent, and pain-free throughout the season.

Why Do Joints Hurt More in Winter?

Several factors contribute to increased joint discomfort during colder months:

Drop in temperature causes muscles and soft tissues around joints to tighten, leading to stiffness.

Reduced blood circulation in cold weather decreases oxygen supply to joints.

Lower barometric pressure can cause joint tissues to expand, triggering pain in sensitive joints.

Decreased physical activity in winter leads to muscle weakness and further joint stiffness.

Together, these changes make joints less flexible and movements more painful.

Simple Daily Habits That Protect Your Joints in Winter

The good news is that small lifestyle adjustments can make a big difference.

1. Soak in the Sun

Morning sunlight is a natural source of Vitamin D, essential for bone and joint strength. Just 15–20 minutes of sunlight a day helps improve calcium absorption and muscle function.

2. Move Regularly

Avoid staying sedentary. Gentle exercises such as:

Walking

Stretching

Yoga

Low-impact cycling

help keep joints lubricated and muscles strong. Movement reduces stiffness far better than long hours of rest.

3. Nourish Your Joints with the Right Food

Winter nutrition plays a key role in joint health:

Calcium & Vitamin D: Milk, curd, ragi, eggs, fortified foods

Omega-3 fatty acids: Walnuts, flaxseeds, fatty fish

Anti-inflammatory foods: Turmeric, ginger, leafy vegetables, berries

Avoid excessive fried foods and refined sugar, which increase inflammation.

4. Layer Up

Cold muscles tighten quickly. Warm clothing, socks, gloves, and knee or elbow warmers help maintain joint temperature and prevent stiffness. Warm baths and hot water fomentation also relieve pain.

5. Stay Hydrated

Even in winter, dehydration can worsen joint lubrication. Drink adequate water and warm fluids like soups and herbal teas.

When Should You Seek Medical Help?

Do not ignore joint pain if you experience:

Persistent pain lasting more than a few weeks

Swelling, redness, or warmth around joints

Morning stiffness lasting longer than one hour

Difficulty in daily activities

Sudden worsening of existing arthritis

Early consultation with an orthopedic specialist or rheumatologist helps prevent long-term joint damage.

Special Care for Arthritis Patients

Patients with osteoarthritis, rheumatoid arthritis, gout, or post-surgical joints must be extra cautious in winter. Continue prescribed medicines regularly, do supervised physiotherapy, and avoid self-medication with painkillers without medical advice.

Winter should be a season of comfort and calm—not one of discomfort and limited movement. By staying warm, eating right, moving regularly, and seeking timely medical advice, you can protect your joints and preserve your mobility well into the colder months.

Hindusthan Samachar / Rakesh Mahadevappa