Why Joint Pain Worsens in Cold Weather — and What Actually Helps, Expert Explains

While winter brings many seasonal delights and festivities, it also brings a familiar, not-so-loved phenomenon: joint pain. Swelling, stiffness and inflammation are common complaints heard around winter. But why does the cold seem to aggravate our joints so noticeably? And what can you realistically do to feel better? We spoke to an expert to figure it out.

According to Mr Jeevan Kasara, Chairman, Steris Healthcare, the explanation is both physiological and environmental. “Cold weather tightens muscles and joints, causes inflammation, and slows blood flow,” he says. “As a result, even basic movement can start to feel difficult.”

The season also quietly chips away at another key factor: sunlight. Days being shorter also plays a big part.

Read: Is Steam Inhalation In Winter Really Helpful? Experts Explain

Shorter daylight hours mean less time outdoors, which, in turn, reduces the body’s natural production of Vitamin D, a crucial nutrient for bone strength and joint health. “This deficiency is extremely common during winter, and it directly impacts joint comfort and mobility,” Kasara adds.

Movement is Crucial to Keep Joint Pain at Bay

Physical activity is crucial for maintaining healthier joints. However, that doesn’t necessarily mean heavy workouts.

“People shouldn’t overlook the importance of caring for their bodies and keeping up physical activity,” he says. Simple routines can make a measurable difference.

Gentle exercises, like walking, swimming or home workouts, can do more good than you’d assume them to.

Food That Reduces Inflammation

Kasara recommends including:

• Oily fish (rich in omega-3 fatty acids)
• Turmeric
• Nuts and seeds
• Seasonal vegetables rich in antioxidants

“These foods can naturally help in pain relief,” he says, noting that people often underestimate how strongly nutrition influences joint comfort.

Healthy Habits to Follow in Winter

Additionally, people often overlook small lifestyle changes that may be affecting or worsening their joint pain.

Kasara highlighted these habits, that can protect joints in cold weather:

• Dressing warmly to prevent muscles from tightening
• Stretching before any physical activity
• Keeping one's indoor environment warm and comfortable

Lastly, worsening joint pain should never be ignored, he advised.

“If the pain continues, a visit to the doctor should be your next step,” he emphasised. Underlying conditions such as arthritis, deficiencies or injuries may require evaluation or a change in treatment.

With these tips, you can deal with and manage your joint pain better. Let me know if anything else is needed.