Many people find their joints feel stiffer or more uncomfortable as winter arrives.
Colder temperatures, changes in air pressure and reduced daily movement all play a part — and while winter itself doesn’t cause joint conditions, several biological and behavioural factors help explain why symptoms often feel worse.
Below, we explore the evidence and the practical steps that may help through the colder months.
Reduced blood flow and stiffness:In cold weather, the body narrows blood vessels in the skin and extremities to conserve heat. This reduces circulation to the hands, feet and limbs and can contribute to stiffness.
Synovial fluid — the lubricant inside the joints — is thought to become slightly less fluid in colder conditions, which may contribute to the sensation of stiffness.
Direct human evidence is limited, and most explanations are theoretical or based on general knowledge of joint lubrication rather than temperature-specific trials.
Drops in air pressure, which often occur before colder weather or rain, may cause the tissues around a joint to expand slightly. For joints already sensitive through osteoarthritis or previous injury, this can increase discomfort.
A study published in the American Journal of Medicine found that changes in barometric pressure and ambient temperature were associated with fluctuations in osteoarthritis pain (McAlindon et al., 2007).
The effect was modest but supports what many people report, and aligns with data gathered by Versus Arthritis from patient surveys.
UK activity levels fall noticeably between November and February, according to Sport England’s Active Lives Survey.
Movement matters because joints rely on regular use for:
circulation of synovial fluid
keeping surrounding muscles strong
maintaining stability and range of motion
Objective data from the Osteoarthritis Initiative show that higher sedentary time is linked with poorer physical function in people with knee osteoarthritis (Lee et al., 2015).
Even small drops in daily movement can cause joints to feel stiffer and more sensitive.
From October to March, sunlight in the UK isn’t strong enough for most people to make adequate vitamin D.
Low vitamin D is linked with muscle weakness and bone discomfort, and may contribute to musculoskeletal pain in some people.
A large 2024 UK study of 349,221 adults found that lower serum vitamin D levels were associated with increased chronic musculoskeletal pain (Xie et al., J Pain, 2024).
Groups most at risk include:
people over 40
those with darker skin tones
individuals who spend most of the day indoors
people who cover their skin for cultural reasons
Cold weather itself does not directly cause inflammation, but winter conditions can contribute indirectly through:
Reduced movement, linked with higher inflammatory markers in multiple UK Biobank analyses
Lower vitamin D levels, associated with increased CRP (C-reactive protein)
Greater exposure to winter infections, which activate the immune system
Diet changes, such as lower fibre intake in colder months
These factors can heighten the sensation of discomfort, even if the underlying joint condition is unchanged.
1. Keep Warm — Especially Your Core
Warming the torso helps the body send warmer blood to the limbs, reducing stiffness. Options include:
thermal layers
hot water bottles or heat packs
warm showers
gloves, scarves and warm socks
2. Move Little and Often
Movement is one of the most effective ways to support joint comfort.
The NHS recommends at least 150 minutes of moderate activity per week, but even short bursts — walking around the house, light stretching or gentle mobility — help circulation and reduce stiffness. Joint-friendly winter activities include:
brisk walking
indoor cycling
swimming
light strength exercises
3. Strengthen the Muscles Supporting the Joints
Stronger muscles reduce mechanical stress on joint surfaces. Common at-home exercises include:
sit-to-stands
wall push-ups
step-ups
resistance-band work
A large body of evidence shows that strengthening exercises improve joint function and reduce pain, including umbrella reviews such as Kraus et al. (Med Sci Sports Exerc., 2019).
4. Eat More Fibre and Anti-Inflammatory Foods
A fibre-rich diet including vegetables, whole grains, beans, nuts and seeds is linked with lower inflammation.
UK Biobank studies consistently show that higher fibre intake is associated with lower CRP levels. Including omega-3 rich foods (like oily fish) and extra-virgin olive oil can also support anti-inflammatory pathways.
5. Maintain Healthy Vitamin D Levels
The NHS recommends adults consider a 10 µg vitamin D supplement during autumn and winter. This supports normal muscle function and bone health — both central to joint comfort.
6. Warm Up Before Outdoor Movement
Cold muscles are more prone to strain.
Warming up indoors with gentle movements helps prepare the joints and reduces stiffness.
7. Maintain a Healthy Weight
Even modest weight loss can make a meaningful difference to joint comfort. Research shows that every 1lb of weight lost removes around 4lbs of pressure from the knees during daily movement, easing strain on weight-bearing joints.
Small, sustainable changes — rather than restrictive dieting — are the most effective way to support long-term joint health.
Winter can make joints feel more uncomfortable, but simple steps like staying warm, moving regularly, strengthening muscles and maintaining vitamin D levels can ease stiffness. If symptoms change or don’t improve, it’s best to speak with a GP for further guidance.
1. Is arthritis always worse in winter?
Not for everyone. Some people report clear seasonal patterns; others notice no change.
2. Why do my knees hurt more?
Knees bear more body weight and have large joint surfaces, making them more sensitive to movement changes and cold weather.
3. Does weather cause arthritis?
No. It may influence symptoms but doesn’t cause the condition.
4. Should I exercise if my joints feel stiff?
Gentle movement is usually helpful. Avoid sudden high-impact activity during painful episodes.
5. Does cold increase inflammation?
Not directly — but reduced activity, lower vitamin D and winter infections can contribute to increased inflammatory signals.
6. Why does my joint pain worsen before it rains?
Some evidence suggests that drops in barometric pressure may influence pain in pre-existing joint conditions.
7. When should I speak to a GP about joint pain?
You should seek medical advice if you notice swelling, heat or redness, a sudden change in symptoms, difficulty bearing weight, a joint that locks or gives way, or any discomfort that persists for more than a few weeks.
This article is for general information only and is not intended to treat or diagnose medical conditions. If in doubt please check with your GP first.
References:
NHS. Vitamin D.https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
NHS. Physical Activity Guidelines.https://www.nhs.uk/live-well/exercise/
Versus Arthritis. Weather and Joint Pain.https://www.versusarthritis.org
Sport England. Active Lives Survey 2024.
McAlindon T, Formica M, Schmid CH, Fletcher J. Changes in barometric pressure and ambient temperature influence osteoarthritis pain. Am J Med. 2007;120(5):429–434.
Lee J, Chang RW, Ehrlich-Jones L, et al. Sedentary behaviour and physical function: objective evidence from the Osteoarthritis Initiative. Arthritis Care Res (Hoboken). 2015;67(3):366–373.
Xie Y, Farrell SF, Armfield N, Sterling M. Serum vitamin D and chronic musculoskeletal pain: a cross-sectional study of 349,221 adults in the UK. J Pain. 2024;25(10):104557.
UK Biobank. Studies on vitamin D, inflammation, CRP and musculoskeletal symptoms.
Kraus VB, Sprow K, Powell KE, et al. Effects of Physical Activity in Knee and Hip Osteoarthritis: A Systematic Umbrella Review. Med Sci Sports Exerc. 2019;51(6):1324–1339.
NICE. Osteoarthritis: Care and Management.
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