Managing Winter Pain and Osteoarthritis: Simple Strategies to Stay Comfortable

For many people living with osteoarthritis (OA), winter can be a tough season. Cold temperatures, changes in humidity and reduced activity levels can all contribute to increased joint stiffness and discomfort. While we can’t control the weather, we can take steps to manage symptoms and stay as mobile as possible.

1. Keep Your Joints Warm

Cold weather can make muscles tense and joints feel stiffer.

• Dress in layers. Wearing wear thermal gloves, socks and tights/leggings under trousers can help to keep your body heat in and joints warmer.

• Use heating pads, hot water bottles, heat patches and enjoy warm baths and/or showers to ease joint stiffness.

  
  

2. Stay Active (Even Indoors)

Movement lubricates the joints and reduces pain.

• Try low-impact exercises like walking indoors, stationary cycling or swimming in a heated pool.

• Gentle stretching or yoga can help maintain flexibility.

  
  

3. Maintain a Healthy Weight and Eat Well to Reduce Inflammation

Extra weight increases stress on weight-bearing joints like knees and hips.

• Focus on nutrient-dense foods and balanced meals.

• Even small weight reductions can lead to noticeable pain relief and make moving around easier.

  
  

4. Stay Hydrated

Winter air is dry and dehydration can worsen joint stiffness.

• Aim for regular fluid intake, even if you feel less thirsty in cold weather.

5. Consider Assistive Tools

Try using supports (such as a knee support), a walking stick and ensure you wear cushioned footwear to reduce joint strain and improve stability during winter months when surfaces can be slippery.

6. Talk to Your Healthcare Provider

If pain worsens in winter, it may be time to review your treatment plan.

• Physiotherapy, medications, topical treatments and opening up discussions with your doctor, are all options depending on your symptoms.

In summary: Winter may bring tougher days but small daily habits—warming your joints, staying active and caring for your body—can make a big difference. With the right strategies, you can stay mobile, comfortable and confident through the colder months.

For a Physiotherapy appointment in Shepperton or Woking, and to see how we can help you, please call the clinic on 01932 645320 to make an appointment to see one of our physiotherapists.