Why Winter Makes You Stiff and How to Keep Moving Comfortably

The temperature drops, the wind bites, and suddenly that shoulder, knee, or lower back that’s been “mostly fine” becomes stiff, achy, or just off. If you’ve been wondering why your body seems more sensitive when it gets cold, you’re not imagining it. There are real physiological, biomechanical, and behavioural reasons that cold weather can amplify joint and muscle discomfort. Many of the things you can do to ease it fall squarely into the realm of movement, warmth, and support. Let’s dive in.

What’s going on inside your body when the temperature drops

1. Joint lubrication and “thicker fluid”

Inside your synovial joints (like knees, hips, shoulders, etc.) is a fluid called synovial fluid. It acts as a lubricant and shock absorber, helping joint surfaces glide smoothly. Studies suggest that when temperatures and perhaps circulation drop, the viscosity (or thickness) of this fluid may increase, reducing the “slipperiness” of the joint and thereby increasing friction and stiffness. When your joint fluid is less efficient, even routine movements feel stiffer and require more effort.

2. Circulation, muscle / soft-tissue tension & movement changes

Cold air causes constriction of blood vessels in peripheral tissues, including muscles, tendons and ligaments around joints. Reduced circulation means less warm, fresh blood to those tissues, which can lead to tighter muscles, slower recovery from micro-strain, and an increased perception of stiffness or discomfort.

Additionally, when it’s cold (or dark), many of us move less; we delay activity, sit more, skip walks. Less movement = less joint fluid movement, less muscle activation, and a higher likelihood of stiffness. This combination of physiological change and behavioural reduction in movement can produce a “perfect storm” for musculoskeletal discomfort.

3. Barometric pressure, tissue expansion and nerve sensitivity

The weather often does more than just drop the temperature. Drops in barometric (air) pressure often precede cold fronts, storms or damp weather. Some research and patient reports suggest that when pressure drops, tissues (muscles, tendons, joint capsules) may expand slightly (less external “compression” of ambient air), placing subtle extra stress on joints — particularly if they’re already compromised (e.g., arthritic changes, prior injury).

Moreover, certain nerve channels (e.g., TRPA1) have been shown in animal models to become more sensitive in cold exposure, which may amplify “pain signals” or discomfort under colder conditions. While the magnitude of change may be small, for people whose joints are already under load or who have existing wear/tear, these environmental factors can push them into a “noticeably worse” category.

4. Pre-existing joint or muscle issues amplify effects

If you already have osteoarthritis, prior joint injury, or chronic soft-tissue/adductor–muscle tension, the effect of cold weather will tend to feel worse. A healthy joint may adapt fine, but a joint that is stressed, injured, or arthritic is less able to “absorb” the extra load from cold, stiffness and reduced movement, so you feel it more.

What you can do

Given the above mechanisms, our clinic recommends a multi-layered approach that combines self-care, movement and professional support. Each client is unique, so use what fits you and build from there.

A. Movement & muscle-joint support

● Warm-up intentionally before outdoor activity or exercise: 5-10 minutes of light movement (marching on the spot, arm circles, knee bends, bodyweight squats) helps raise local tissue temperature and circulation, making joints and muscles more ready for movement.

● Maintain consistent mobility throughout the day — especially on colder/indoor days. Even short sessions (e.g., 5 minutes of gentle hip/knee/shoulder rolls, or dynamic walking) keep joint fluid moving and muscles “active” rather than passive.

● Strengthen supporting muscles around vulnerable joints (knees, hips, lumbar spine, shoulders) so that when stiffness increases, your load-bearing system is more robust and distributed. Our physiotherapy sessions can help target specific weak areas.

● Use joint and soft-tissue work such as manual mobilisation, gentle stretching, release techniques (from physiotherapy) or adjustments/manual therapies (from chiropractic) to address stiffness that has built up.

● Movement consistency > intensity: In winter, the goal is maintaining movement rather than trying big surges. It’s better to have regular lighter sessions than sporadic heavy ones that increase risk of flare or injury.

B. Thermal, environmental & lifestyle strategies

● Keep warm, especially around joints: wear adequate layers, use hats/gloves/socks, and consider local heat (e.g., warm shower, heating pad) before and after movement. Heat helps muscles relax and circulation improve.

● Hydrate: Cold weather often suppresses thirst, but joint lubrication and muscle/tissue function still depend on appropriate hydration.

● Monitor indoor temperature and humidity: If you stay indoors more, ensure your spaces are not overly dry or cold — both can reduce tissue elasticity and increase discomfort.

● Adjust expectations & pacing: On very cold, damp, low-pressure days, aim for lower intensity or more movement breaks rather than pushing as usual.

● Consider outdoor timing: If you’re going out in the cold, allow extra warm-up time, cover joints well, and incorporate indoor mobility before/after.

C. When & where clinic support adds value

The chiropractic + physiotherapy approach is well-positioned to help you navigate winter discomfort by:

● Assessing joint alignment/mobility: Ensuring that joints are moving well, vertebrae, pelvis or extremities are aligned so no extra stress is placed on weaker structures.

● Monitoring for red flags: If pain increases significantly, swelling, warmth, or reduced function appear, we can evaluate whether the issue is simply winter-wear or something requiring further investigation (arthritis progression, bursitis, tendon involvement, etc.).

Keep an eye on these warning signs

If what you’re experiencing includes any of the following, it’s time to schedule an assessment rather than self-manage:

● Sudden worsening of pain in a joint, especially with swelling, redness or warmth to the touch

● Persistent stiffness that doesn’t improve with movement or warmth

● Loss of ability to do everyday tasks (walking distance drops significantly, getting in/out of the car or bath becomes difficult)

● Previous significant joint surgery or trauma, and now cold weather brings markedly increased discomfort

Cold weather tests your body’s movement, muscle and joint systems in ways that warmer weather doesn’t. Thicker joint fluid, reduced circulation, less movement, tissue contraction, and even weather-pressure changes combine to push many people into increased stiffness, discomfort or achiness.

With proactive support, you can reduce that seasonal uptick in pain. Movement, warmth, strength, and maintenance care create resilience. If your joints or muscles feel stiffer or ache more frequently this winter, don’t wait for spring.

References

Wang, L., et al. (2023). Weather conditions in general were significantly associated with osteoarthritis pain: A systematic review and meta-analysis. Journal of Arthritis & Rheumatology. (See PMC-ID: PMC10120534)

Fernandes, E. S., et al. (2016). Environmental cold exposure increases blood flow and affects pain sensitivity in a murine arthritis model. Arthritis Research & Therapy, 18:90.

Kim, S.-H., et al. (2024). Effects of repeated exposure to ambient cold on the development of inflammatory pain in a rat model of knee arthritis. Pain Research & Management.

Iconaru, E. I., et al. (2024). The influence of weather conditions on the diurnal behaviour of pain: Cold temperatures elevate synovial fluid viscosity and alter periarticular structures’ compliance. International Journal of Biometeorology.

Majeed, H., & Deall, C. (2016). Effect of cold weather on the symptoms of arthritic disease: A review of the literature. Journal of Clinical Orthopaedics & Trauma.

Kuchynski, M., MD. (2024 Jan 26). Is joint pain worse in cold weather? University Hospitals Blog.