As temperatures drop, many people with arthritis notice their joints feeling stiffer, achier, or harder to move. While the exact reasons aren’t fully understood, colder weather, changes in barometric pressure, and reduced activity all contribute to increased discomfort. Fortunately, there are practical ways to manage symptoms and maintain mobility throughout the winter months.

Keep Your Joints Moving

Movement is essential for joint health. Regular, gentle activity warms stiff joints, improves circulation, and helps maintain flexibility. On cold days when outdoor activity may feel challenging, there are plenty of indoor options. Stretching, yoga, tai chi, or even walking in place while watching TV can help. Short, frequent movement breaks throughout the day often work better than longer sessions, especially for joints that tend to stiffen quickly.

For those with more advanced arthritis, low-impact exercises such as swimming in heated pools or stationary cycling are excellent ways to stay active without putting extra strain on joints. The key is consistency, keeping joints moving regularly helps reduce stiffness and prevents winter from taking a toll on your mobility.

Stay Warm and Comfortable

Cold muscles and joints are more prone to stiffness and pain, so keeping warm is crucial. Dressing in layers allows you to adjust your clothing as needed throughout the day. Gloves, scarves, and thermal socks can make a big difference for hands, wrists, and feet. Warm baths or showers, heated blankets, or electric heating pads can provide relief and help ease tightness. Keeping your home comfortably heated is also important to reduce sudden discomfort.

Use Heat and Cold Strategically

Heat therapy can be a quick, effective way to relieve stiffness. Applying a heating pad or warm compress for 15 to 20 minutes can loosen tight muscles and joints, making movement easier. Cold therapy, on the other hand, is useful for areas that are swollen or inflamed. Ice packs or cold compresses can help reduce swelling and numb pain, especially after activity. Alternating heat and cold can sometimes provide additional relief, depending on your symptoms.

Pace Your Activities

Winter activities, like shoveling snow, clearing driveways, or carrying groceries, can put extra stress on your joints. Taking time to warm up with gentle range-of-motion exercises before these tasks can prevent sudden stiffness or injury. Listening to your body and pacing yourself is critical; overexertion can trigger flares and prolong discomfort.

Looking Ahead

Winter is a good time to review your arthritis medications and treatment plan with your rheumatologist. If symptoms worsen during the colder months, adjustments may help you maintain comfort and mobility. Discussing pain levels, flare patterns, and lifestyle changes ensures your plan continues to meet your needs.

Feeling more discomfort in the winter is common for people with arthritis, but it doesn’t have to limit your life. By staying active, keeping warm, pacing your activities, and checking in with your health care team, you can navigate the season more comfortably. With consistent attention to your joints and overall health, it’s possible to remain mobile and enjoy the months ahead, no matter how cold it gets.

Kyle Hubler, D.O., is an orthopaedic surgeon and sees patients at UPMC Orthopaedic Care on the campus of UPMC Williamsport Divine Providence Campus, 1705 Warren Avenue, Suite 101, Williamsport. To schedule an appointment with Dr. Hubler, call 570-321-2020. To learn more, visit UPMC.com/OrthoNCPA.