How Physiotherapy Can Help Winter Aches and Pains

Winter often brings an increase in joint stiffness, muscle tension and general aches – especially for people with osteoarthritis, past injuries or chronic pain. The good news: physiotherapy offers targeted, evidence-based strategies to keep you moving comfortably through the colder months.

1. Relieves Stiffness Through Guided Movement

Cold weather reduces blood flow and can make muscles tighten. Physiotherapists use mobility exercises, stretching and joint-specific movement programs to restore flexibility and reduce the ‘stiff’ feeling many people get in winter.

2. Builds Strength to Protect Joints

Stronger muscles act like shock absorbers.A physio can design a customised strengthening program to support any of your joints, hip/knee/lower back - areas that often flare up when the temperature drops.

3. Improves Circulation and Warmth

Manual therapy techniques – such as soft-tissue massage, joint mobilisation or myofascial release – help increase circulation, which can ease cold-induced muscle tightness.

4. Offers Pain-Relief Techniques

Physiotherapists would recommend the use of several non-medication pain-relief options, including:

• Heat therapy (hot water bottles, wamer baths and showers, heat patches)

• TENS (electrical stimulation). These can reduce inflammation and calm irritated nerves.

  
  

5. Helps You Stay Active Safely

Winter often means less outdoor activity, which can worsen pain. A physio can create an indoor-friendly exercise plan that keeps you active without aggravating your joints.

6. Prevents Winter-Related Injuries

Slippery surfaces and stiff muscles can increase the risk of strains or falls. Physiotherapists teach balance exercises, gait mechanics and safe warm-up routines to keep you steady and confident.

7. Provides Personalised Advice

Every person’s winter pain triggers are different. A physio can assess your posture, daily habits, and movement patterns to tailor strategies – whether that’s workspace adjustments, footwear recommendations or home exercise plans.

In summary: Physiotherapy doesn’t just treat winter aches – it helps prevent them, keep your joints healthy and maintain comfortable movement all season long.

If you feel physiotherapy can help you, we have clinics in Shepperton and Woking. To make an appointment please call our clinic number on 01932 645320 or click here to go the website.