Winter joint pain: why it happens and how to stay mobile

Published 1 November 2025

If you’ve ever joked that you can ‘feel the weather in your bones’, you’re not imagining it. Lots of people notice their joints ache more when the temperature drops or the damp sets in. For some, it’s knees grumbling on a frosty dog walk. For others, it’s a hip or shoulder stiffening after a day indoors when the rain has kept you away from your usual walk or class. 

Research backs this up. Around two-thirds of people with arthritis or joint pain say their symptoms get worse when the weather changes. In one large study, temperature and humidity together explained more than a third of the ups and downs people reported in their pain levels. Cold weather joint pain is a very real challenge for many. 

Why joint pain gets worse in winter

Scientists are still debating the exact reasons, but the main explanations are clear: 

• Barometric pressure changes – The UK study *Cloudy with a Chance of Pain*, which tracked over 2,600 people, found that flare-ups were more common on days with low pressure, high humidity and strong winds. Drops in pressure may cause tissues to expand slightly, creating more pressure inside sensitive joints. 
• Reduced circulation – Cold narrows blood vessels, slowing blood flow to muscles and joints. This leaves them feeling stiffer and slower to recover. 
• Muscle tightness – Lower temperatures make soft tissues less elastic, so they tighten more quickly and are prone to strain. 
• Lifestyle shifts – Dark mornings and evenings often mean we move less in winter. Large reviews involving more than 15,000 people suggest this reduced activity is a big reason why stiffness and pain are worse at this time of year.

Conditions that often flare in the cold

Some conditions are especially sensitive to winter changes: 

• Osteoarthritis – Often worse with cold and damp, especially in hips, knees and hands. 
• Rheumatoid arthritis – Flare-ups can be unpredictable, but many people report they are worse in winter. 
• Fibromyalgia – Sensitivity and fatigue may rise in colder months. 
• Raynaud’s phenomenon – Fingers and toes can become painful, numb or white when exposed to cold. 
• Post-surgery implants – Plates, screws or joint replacements sometimes feel more uncomfortable in winter because metal conducts temperature differently to bone. 

If you live with arthritis, winter can be especially tough. Cold weather joint pain is one of the most common flare-ups people report — but it doesn’t have to stop you from staying active. 

How to relieve winter joint pain and stay active

You can’t change the weather, but you can reduce its impact on your body. Here are some strategies that make a genuine difference: 

1. Stay active – Joints like movement — it keeps them lubricated and muscles warm. UK data from *Versus Arthritis* shows that regular activity reduces the risk of joint and back pain by around 25%, and lowers the risk of hip and knee osteoarthritis, falls and fractures. The US Centers for Disease Control and Prevention (CDC) also report that regular activity can reduce arthritis pain and improve function by up to 40%. Even short walks, gentle cycling or a Pilates class can help — the important thing is consistency. 

2. Warm up properly – Cold muscles are more prone to injury. Begin with mobility drills and a gradual build-up before activity, even if it’s just a brisk walk. 

3. Layer up – Keeping your temperature steady reduces stiffness and discomfort. Gloves, warm socks and breathable layers all make a difference. 

4. Use heat wisely – Heat packs, warm baths or a heated blanket can soothe stiff joints, relax tight muscles and improve circulation. 

5. Hydrate – It’s easy to drink less in winter, but dehydration adds to fatigue and stiffness. Aim to sip water regularly throughout the day. 

6. Know your limits – It’s not weakness to scale things back in winter — it’s smart. Adjusting intensity rather than stopping completely helps you stay consistent and avoid setbacks. 

How we can help at the Hub

At the Hub we see many people each winter with joint pain, stiffness, or flare-ups of long-standing conditions. We can help you by: 

• Assessing and treating joint and muscle pain. 
• Designing exercise and rehab programmes that keep you moving safely. 
• Offering small-group Pilates classes that build mobility, strength and control. 
• Giving practical advice to help you manage flare-ups and stay active through the colder months. 

Takeaway

Winter doesn’t have to mean hibernation. By understanding why your joints may ache more in cold weather, and by making a few simple changes, you can protect your body and keep moving. 

If you’d like support or treatment this winter, our team at the Hub are here to help you feel stronger, looser and more confident in your movement.