Do Joints Ache More in Winter? An Evidence Based Look

If you’ve ever noticed your joints feeling stiffer, heavier or just a bit grumpier when the temperature drops, you’re definitely not alone. Many people report that winter seems to make everything ache a little more & this seems especially true for those of us in our 40s, 50s & beyond.

Is it just an old wives’ tale that the weather impacts on our joint health, or is there real science behind it? Well, I can tell you that there is evidence to explain why joints often feel more uncomfortable in colder months, so read on for a clear, research‑backed breakdown of what’s going on inside your body when winter & midlife rolls in.

Cold Temperatures Reduce Blood Flow

When the weather turns cold, your body naturally tries to conserve heat. One way it does this is by narrowing blood vessels in your extremities - a process called vasoconstriction.

This reduced blood flow means:

• Muscles tighten

• Soft tissues stiffen

• Joints feel less mobile and more sensitive

Clinical sources highlight this as a key reason why winter stiffness is so common. Less circulation simply makes everything feel a bit more sluggish.

Damp Weather Can Irritate Joints

You might hear people say they can “feel the weather in their bones” — and there’s some truth to it. Before cold or damp weather arrives, barometric pressure often drops & lower pressure means the tissues around your joints can expand slightly. For joints that are already sensitive or inflamed, this extra pressure can increase discomfort.

Orthopaedic specialists frequently cite barometric pressure changes as one of the strongest explanations for weather‑related joint pain.

Synovial Fluid Thickens in the Cold

Synovial fluid is the natural lubricant inside your joints - think of it as your body’s version of WD‑40! In colder temperatures, this fluid can become more viscous, meaning it doesn’t flow as freely. The result:

• Joints feel stiffer

• Movement feels less smooth

• Pain can increase, especially first thing in the morning

We Move Less in Winter

Shorter days, darker evenings, and chilly mornings often mean we’re less active and when we move less:

• Muscles weaken

• Joint lubrication decreases

• Stiffness increases

• Pain sensitivity rises

Several health sources highlight reduced activity as a major contributor to winter joint discomfort, so it’s not just the weather…it’s also the way we respond to it.

Hormones & Muscle Mass Decline As We Age

Joint stiffness in the winter seems to affect us more as we age. Women over 45 in particular tend to experience more joint pain - read more here - and this is largely due to fluctuations in hormones and a decline in muscle mass.

Less oestrogen, testosterone & disruption to our cortisol levels can all can affect levels of inflammation, collagen production and joint cushioning - and in the same way that slowing of collagen production gives us wrinkles and less skin elasticity, tendons can also lose some elasticity, especially in the cold.

Muscle mass naturally decreases from the age of 30 onwards. Females can lose as much as 3% to 8% of muscle mass per decade & most men will lose about 30% of their muscle mass during their lifetimes. This reduction reduces the support our muscles give to protect our joints & causes cartilage to wear.

So whilst all of this makes stiffness a normal side effect of ageing, it also makes movement & strength training even more essential.

The Good News!

Understanding the “why” behind winter joint pain can be empowering. It means you’re not imagining it, your body is genuinely responding to environmental changes - and the good news is there’s a lot you can do to help your joints stay happier through the colder months (and beyond):

Keep moving!

• Start your day with some gentle stretching. Not sure what ones to do? Take a look at this 10 min stretch routine

• Regular exercise keeps joints flexible and reduces stiffness. Find an activity that you enjoy and you’ll be more inclined to stick with it. Walking, Pilates, cycling and running are all great for the joints (And forget that nonsense you may have heard that running is bad for the knees! The prevalence of knee osteoarthritis in runners is actually less than in the general population).

• Strength training is one of the best ways to protect & support your joints. Even just two 30min sessions per week can make a big difference. By activating the muscles around your hips, knees, shoulders and spine, you:

  • Stabilise joints, reducing stress on bones and connective soft tissues

  • Improve joint alignment and control, helping prevent irritation and injury

  • Increase blood flow, warming muscles and tissues

  • Boost production of synovial fluid, your body's natural joint lubricant

  • Enhance flexibility making everyday movement easier and more comfortable

If you are new to strength training, I highly recommend Molly & her team at The Studio in Thame. Alternatively, if you are familiar with the gym but never sure what to do when you get there, I love the BStrong Program prepared for me by Molly.

• Soft Tissue Therapy. Regular massage, stretching and manual therapy helps to maintain mobility, flexibility circulation & manage pain. Book in your next appointment with me now!

Supplements & Diet to Support Your Joints

As always, it helps to take a 360 approach. Exercise together with good quality sleep, an anti-inflammatory diet and staying well hydrated all combine together to keep your joints feeling supported through the winter.

Diet:

• Focus on anti-inflammatory foods. Harvard University have come up with a list of anti-inflammatory foods that includes leafy greens, berries, oily fish, olive oil, nuts, seeds, ginger.

• Stay consistently hydrated to support the fluid that keeps your joints moving smoothly. It can be helpful to set a daily water intake goal of around 2 litres per day.

Whilst we should aim to get all the nutrition we need from our diet, if we need a helping hand, these supplements may help:

• Turmeric can help reduce inflammation and joint stiffness.

• Magnesium helps ease muscle tension around the joints and is also great for sleep! 

• Vitamin D is recommended between October & April (when we have less sunlight exposure) and is important for bone and joint health. 10 micrograms a day is the RDA in the UK.

• Omega-3s which help manage inflammation.

• Collagen supports joint health, muscle repair & production of cartilage and connective tissue. Read more about collagen supplements for joint & bone health here and why 'True Collagen' by Ancient + Brave is my go-to brand – and if you fancy £10 off your first purchase, use this link https://ancientbrave.mention-me.com/m/ol/ok1vx-kirsten-lawton