Winter brings cozy sweaters, hot chocolate, and holiday cheer—but for many people with arthritis, it also brings increased joint pain. If you’ve noticed your knees, hands, or hips feeling stiffer or more uncomfortable when the temperature drops, you’re not alone. Winter weather can be tough on joints, but the good news is that there are ways to manage arthritis pain and keep moving comfortably all season long. We spoke with Carmen Pagan, MD, a board-certified rheumatologist at St. Joseph’s Health, to get expert advice on how to battle arthritis pain during the colder months.
“It’s common for people with arthritis to feel worse in the winter,” says Dr. Pagan. “But with the right approach, you can still stay active and enjoy the season without letting joint pain hold you back.”
Why Does Winter Worsen Arthritis?
There’s no definitive scientific answer for why arthritis symptoms often worsen in winter, but experts believe it’s related to a combination of factors:
- Cold Temperatures: Cold weather can make joints feel stiff because the tissues around the joints contract, limiting mobility.
- Barometric Pressure Changes: Fluctuations in air pressure can affect the way tissues in your joints expand and contract, causing discomfort.
- Decreased Activity Levels: Shorter days and colder weather may make you less likely to exercise, leading to weaker muscles that support your joints.
- Mood and Stress: Seasonal changes can impact mental health, and stress can exacerbate pain perception.
“It’s not just in your head,” Dr. Pagan reassures. “Many people with arthritis report seasonal flare-ups. The key is to stay proactive.”
Tips to Alleviate Arthritis Pain in Winter
If joint pain is putting a damper on your winter fun, try these expert tips to find relief:
1. Stay Warm
Keeping your body warm can make a big difference in how your joints feel. Here’s how:
- Layer Up: Dress in warm layers, including gloves and thick socks, to keep your extremities cozy.
- Use Heat Therapy: Apply a heating pad or take a warm bath to soothe stiff joints. “Heat helps increase blood flow to your joints and relaxes muscles,” explains Dr. Pagan.
- Warm Your Home: Make sure your living space is well heated and consider using an electric blanket or space heater.
2. Keep Moving
While it’s tempting to hibernate during the winter, staying active is one of the best ways to manage arthritis pain.
- Low-Impact Exercises: Activities like walking, swimming, or yoga are gentle on joints while keeping them flexible. “Consistency is key,” says Dr. Pagan. “Even 20 minutes a day can make a big difference.”
- Stretch Daily: Stretching helps maintain joint flexibility and can reduce stiffness. Focus on gentle movements that target your problem areas.
- Indoor Activities: If the cold keeps you indoors, try home workouts, resistance bands, or stationary cycling.
3. Stay Hydrated
Drinking plenty of water is essential year-round, but it’s especially important in winter when indoor heating can dehydrate you.
“Hydrated tissues are more elastic and less prone to stiffness,” says Dr. Pagan. Aim for at least 8 glasses of water daily, and consider herbal teas for a warm, hydrating boost.
4. Watch Your Diet
What you eat can have a direct impact on inflammation and arthritis symptoms. Focus on:
- Anti-Inflammatory Foods: Incorporate more fatty fish (like salmon), leafy greens, berries, nuts, and olive oil into your meals.
- Limit Processed Foods: Avoid sugary snacks and fried foods that can contribute to inflammation.
- Vitamin D: Shorter winter days can mean less sun exposure, which affects vitamin D levels. “Vitamin D supports bone health and may help reduce inflammation,” says Dr. Pagan. Consider fortified foods or supplements if needed.
5. Manage Stress
Stress can worsen pain, so it’s important to find ways to relax during the busy winter season.
- Mindfulness Practices: Meditation, deep breathing, or journaling can help you manage stress.
- Social Connections: Staying connected with friends and family can boost your mood and reduce feelings of isolation.
- Adequate Sleep: Quality rest is crucial for overall health. Create a calming bedtime routine to ensure you’re getting 7-9 hours of sleep.
6. Protect Your Joints
Winter activities, such as shoveling snow or decorating for the holidays, can strain your joints if you’re not careful.
- Use Proper Techniques: Bend your knees and keep your back straight when lifting heavy objects.
- Take Breaks: Avoid overexerting yourself; take frequent breaks during strenuous activities.
- Assistive Devices: Tools like ergonomic shovels or jar openers can make everyday tasks easier on your joints.
7. Consider Medical Options
If home remedies aren’t enough, it may be time to consult your doctor for additional support:
- Physical Therapy: A physical therapist can create a customized exercise plan to strengthen your joints and improve mobility.
- Medications: Over-the-counter pain relievers, such as acetaminophen or NSAIDs, can provide temporary relief. For persistent pain, doctors may recommend arthritis injections.
Arthritis Injections: A Closer Look
Doctors often recommend arthritis injections to help patients manage joint pain more effectively. These injections are administered in the doctor’s office and target the affected joint directly. For example, corticosteroid injections are used to reduce swelling and inflammation, and work quickly to provide relief. “Corticosteroids can be especially helpful for advanced arthritis or in preparation for corrective surgeries,” adds Dr. Pagan. However, they’re typically limited to a few injections per year per joint.
While effective, arthritis injections may come with side effects, such as irritation at the injection site or temporary inflammation. Be sure to discuss these with your doctor to determine the best treatment plan for you.
Take the First Step Toward Relief
Whether you’re managing mild, moderate, or severe arthritis symptoms, there are many tools available to help you stay active and comfortable throughout the winter months. From lifestyle changes to advanced medical treatments, partnering with your healthcare provider is key to finding the right approach for your needs. To learn more about arthritis care or to schedule an appointment, find a St. Joseph’s Health rheumatologist here. Our team is here to help you find relief and get back to doing what you love.
