As temperatures drop, many people living with osteoarthritis notice a familiar pattern, stiffer joints, lingering pain, and reduced mobility that makes even daily tasks uncomfortable. While winter discomfort is often dismissed as “normal,” orthopaedic specialists say seasonal changes directly affect joint mechanics, circulation, and muscle flexibility, making proactive care more important than ever.
Winter Doesn’t Have To Mean Suffering
“Every winter, we see osteoarthritis symptoms flare because cold air naturally makes the joints feel tighter and the surrounding muscles contract. People often think they need stronger medicines, but small daily habits can make a real difference. Even five to ten minutes of gentle movement in the morning—ankle pumps, slow knee bends, or a warm compress before getting out of bed—helps loosen the joint. Staying hydrated is also underrated; thicker blood and stiff tissues make pain worse. I also tell patients to pace their day instead of doing all their physical tasks in one stretch. Breaks protect the knee far better than people realise. Alongside this, simple additions like antioxidants in the diet, maintaining healthy Vitamin D levels, and keeping the skin well-moisturised go a long way in easing winter discomfort. Even limited sunlight exposure, taken safely, helps reduce stiffness and pain. And if swelling becomes frequent, that’s a sign to review treatment with a specialist. Winter doesn’t have to mean suffering; a few simple adjustments can keep most people steady through the season,” said Dr Mir Zia Ur Rahman Ali, Senior Consultant, Orthopaedic Surgeon, CARE Hospitals, Banjara Hills, Hyderabad.
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Avoid Sudden Bursts Of Exercise After Long Periods Of Sitting
“In colder months, joint cartilage absorbs less fluid and the synovial membrane becomes sluggish, which is why osteoarthritis pain often feels sharper and stiffness seems to linger. We often underestimate how much temperature affects basic joint mechanics. My advice is to prioritize warmth—thermal wear for the knees, warm showers before activity, and avoiding sudden bursts of exercise after long periods of sitting. Slow, controlled movements protect the joint far better than high-impact routines. People with swelling should monitor their salt intake and ensure adequate sleep, as inflammation worsens when the body is run down. If someone notices their mobility decreasing every winter, that’s not just ‘age’—it’s a sign that the underlying arthritis needs attention. Early guidance can help delay progression and keep the person active without relying heavily on painkillers,” said Dr Kundan Kumar Jha, Consultant – Sport Injuries & Joint Replacement Surgeon, Arete Hospitals.
Don’t Wait For Your Pain To Spike Before Making Changes
“Winter tends to expose the weak spots in people living with osteoarthritis. The cold stresses the joint capsule and the surrounding muscles tighten automatically, which reduces mobility and makes even simple tasks uncomfortable. My message is always the same: don’t wait for your pain to spike before making changes. Keep the joint warm, keep the body moving, and be mindful of weight during the festive season. Extra kilos translate directly into extra strain on the knees and hips. Gentle walking, short home stretches, and avoiding sitting for long hours help more than people give credit for. And please don’t ignore persistent swelling—if the joint is repeatedly inflamed, there may be more happening than routine wear and tear. A short consultation can help reset the treatment plan for winter so patients can stay independent and active throughout the season,” said Dr Basavaraj CM, HOD & Sr Consultant Orthopaedics and Joint Replacement Surgeon, Gleneagles BGS Hospital, Kengeri, Bengaluru.
The good news is that winter doesn’t have to mean months of discomfort or dependency on painkillers. Simple measures, keeping joints warm, moving gently but consistently, managing weight, staying hydrated, and seeking timely medical advice—can significantly reduce flare-ups. As experts emphasise, recurring winter stiffness or swelling is not just a sign of ageing but a cue to adjust care early, helping people with osteoarthritis stay active, independent, and comfortable throughout the season.
(Views expressed by experts in the articles are their own; Zee News does not confirm or endorse the same. This article is meant for informational purposes only and must not be considered a substitute for advice provided by qualified medical professionals. Always seek the advice of your doctor with any questions about diabetes, weight loss, or other medical conditions.)