If your knees ache more on frosty mornings or your hands feel stiffer after walking through Bloomsbury in December, you are not imagining it. Many people notice their joints behave differently when the temperature drops, though the reasons are more complex than simply “cold equals pain”.
Winter brings a predictable wave of questions to physiotherapy clinics across Central London. People want to know whether the stiffness they feel is normal, whether it signals arthritis, and what they can actually do about it. The answers matter because joint pain that persists can affect sleep, mood, and daily function in ways that ripple outward.
This article explains why cold weather might worsen joint discomfort, what you can try at home, and when physiotherapy becomes useful.
Why does cold weather make joint pain feel worse?
Cold weather may worsen joint pain through several mechanisms, though research has not definitively proven a single cause. Changes in barometric pressure, reduced tissue elasticity in lower temperatures, and altered movement patterns all appear to play a role.
Barometric pressure tends to drop before cold or stormy weather. Some researchers suggest this pressure change allows tissues around joints to expand slightly, which could irritate already sensitive structures. Not everyone experiences this, and the evidence remains mixed, but enough people report patterns for it to warrant attention.
Cold temperatures also affect how tissues behave. Synovial fluid, which lubricates joints, becomes slightly thicker in the cold. Muscles and connective tissues lose some elasticity, meaning they need more warming up before they move smoothly. Someone with knee osteoarthritis might notice stairs feel significantly harder on a cold morning but improve after 10 minutes of gentle movement once tissues warm.
Winter also changes how we move. People tend to walk less, stay indoors more, and curl up to conserve warmth. Reduced activity leads to stiffer joints and weaker muscles, creating a cycle where pain discourages movement, which then increases stiffness. Cold weather can also trigger muscle guarding, where muscles tense protectively around joints, adding to the sense of restriction.
Is winter joint pain always arthritis?
Not necessarily. Joint pain that worsens in winter does not automatically mean arthritis, though arthritis can certainly make someone more sensitive to weather changes.
Arthritis refers to inflammation or degeneration in a joint. Osteoarthritis, the most common type, involves wear to the cartilage that cushions bone surfaces. Rheumatoid arthritis is an autoimmune condition causing joint inflammation. Both can flare in cold weather, but so can joints that are simply stiff, overworked, or recovering from injury.
Age-related stiffness, previous injuries, repetitive strain, and even stress can all make joints feel worse in winter without a formal arthritis diagnosis. A 40-year-old runner with old ankle sprains might notice increased achiness in January, while a desk worker might feel shoulder tightness after months of poor posture and reduced gym visits.
In clinic, we often see people who assume pain equals arthritis and stop moving altogether. Sometimes an assessment shows mild wear and tear that responds well to strengthening and pacing. Other times, imaging reveals no significant damage at all, just muscles that have weakened through disuse. The label matters less than understanding what helps.
If pain is new, severe, or accompanied by swelling and heat, NHS guidance on arthritis suggests seeing a GP to rule out inflammatory conditions that need specific treatment.
What helps joint pain in cold weather? Practical steps you can try
Several home strategies can reduce winter joint discomfort without requiring a clinic visit.
Keep moving regularly. Gentle, frequent movement lubricates joints and maintains muscle strength. A 15-minute walk around Tottenham Court Road at lunchtime often helps more than one long session at the weekend. Swimming in a heated pool combines warmth with low-impact movement, which many people find soothing.
Layer clothing and stay warm. Thermal layers, gloves, and scarves protect joints from direct cold exposure. Some people find heat packs or warm baths before bed reduce morning stiffness, though evidence for long-term benefit is limited.
Strengthen muscles around affected joints. Stronger muscles support joints better and reduce load on sensitive structures. Bodyweight exercises, resistance bands, or beginner Pilates can all help. Start gently if you have been inactive.
Pace activities sensibly. Avoid doing nothing all week then overloading joints at the weekend. Spread tasks out and take short breaks during repetitive activities.
Manage sleep and stress. Poor sleep and high stress lower pain thresholds, making discomfort feel worse. Both are common in winter. Small improvements in sleep hygiene or stress management sometimes reduce pain levels noticeably.
Consider anti-inflammatory foods. While diet alone will not cure arthritis, some people find that reducing processed foods and increasing omega-3 intake (from oily fish, walnuts, or flaxseed) makes a modest difference. The NHS balanced diet guidance offers a sensible starting point.
These steps help many people, but they do not replace professional assessment if symptoms persist or worsen.
How physiotherapy helps joint pain and arthritis
Physiotherapy takes a structured approach to understanding why pain persists and what might improve it. This matters because two people with similar scans can have very different pain experiences depending on strength, movement patterns, and how they manage flare-ups.
Assessment and diagnosis. A physiotherapist assesses joint range, muscle strength, movement quality, and functional limitations. They can often identify whether pain stems from weakness, tightness, altered movement, or a combination. This avoids the guesswork that sometimes comes with home management.
Tailored exercise programmes. Exercises are progressed gradually based on response. Someone with hip arthritis might start with gentle range-of-motion work and progress to weighted squats over several weeks. A person with shoulder pain might need scapular strengthening before returning to overhead activities. Generic online programmes miss these nuances.
Load management advice. Physiotherapists help people find the right balance between staying active and avoiding flare-ups. This includes pacing strategies, activity modification, and understanding the difference between acceptable discomfort and harmful pain.
Hands-on treatment when appropriate. Manual therapy, such as joint mobilisation or soft tissue work, can reduce pain and improve movement in the short term, making it easier to engage with exercise. It works best alongside strengthening, not as a standalone solution.
Flare-up planning. People with arthritis benefit from having a clear plan for managing bad days without panicking or stopping all activity. Physiotherapists help create these plans, which might include heat, modified exercises, and temporary use of walking aids.
Walking aids and equipment advice. A walking stick used correctly can significantly reduce knee or hip pain during flare-ups, but many people use them incorrectly or delay using them out of embarrassment. Getting proper advice helps.
At our Central London clinic, we see people at all stages, from those with new symptoms wanting reassurance to those managing long-term arthritis who need updated strategies. Arthritis physiotherapy focuses on maintaining function and quality of life, not just reducing pain.
When to seek medical advice (red flags)
Most joint pain in winter does not signal serious illness, but certain symptoms need prompt medical attention.
Contact your GP or seek urgent care if you experience:
- Sudden swelling, redness, or heat in a joint without obvious injury
- Fever alongside joint pain
- Unexplained weight loss
- Severe night pain that wakes you repeatedly
- Recent injury with inability to bear weight
- Suspected fracture after a fall or impact
- New numbness, tingling, or weakness in a limb
- Pain that rapidly worsens despite rest
These symptoms can indicate infection, fracture, nerve compression, or inflammatory conditions that need specific treatment. They are uncommon, but ignoring them risks complications.
For joint pain that feels manageable but has persisted for several weeks despite home strategies, a physiotherapy assessment can clarify next steps. Sometimes a few sessions are enough to get things back on track. Other times, referral for imaging or specialist review becomes necessary, and physiotherapists can guide that process.
Winter in London brings short days, damp weather, and plenty of reasons to stay indoors. Joints often complain more during these months, but understanding why helps you respond effectively rather than simply enduring discomfort. Movement, warmth, and strengthening form the foundation. When those are not enough, physiotherapy offers a structured path forward.
Book your appointment at PhysioReform to discuss how we can help with joint pain or arthritis. We are based near Tottenham Court Road in Central London and work with people at all stages of managing winter joint symptoms.