Tips for supporting your muscles & joints this winter

As temperatures drop, joints often stiffen, muscles tighten and motivation to stay active fades. Cold weather doesn’t just affect your muscles and joints, it also impacts your mood. Understanding why this happens and how to manage it can help you stay comfortable and active year-round.

Why cold weather affects your muscles and joints

Cold weather causes joints to stiffen and muscles to lose elasticity, making movement more difficult. This is because the production of synovial fluid (which helps lubricate joints) decreases and muscles contract. Additionally, blood vessels tighten, limiting blood flow to your muscles and joints, which can increase pain and slow recovery.

Without proper care, these factors can increase the risk of muscle strains, joint stiffness and discomfort. However, regular movement and maintaining consistent exercise habits are essential strategies to keep muscles and joints healthy throughout the colder months.

Tips for managing muscle and joint health in cold weather

Here are some simple strategies to keep your muscles and joints healthy, no matter the season:

1. Warm-ups

Always ease your body into movement. Start with lighter, less intense versions of the exercises you plan to complete—fewer reps or reduced weight to ensure your muscles and joints are properly prepared.

2. Stretch daily

Incorporate a daily stretching routine that targets all major muscle groups. Simple, targeted stretches can help maintain flexibility and prevent tightness from setting in.

3. Stay active

It’s easy to skip workouts when the temperature drops, but consistency is crucial. Aim for 2-3 strength sessions and cardio activities each week to maintain muscle strength and support joint health.

4. Focus on hydration and nutrition

Proper hydration ensures that joints stay lubricated, reducing friction and pain, while a balanced diet supports muscle repair and growth.

5. Adjust your routine

If cold mornings make exercise difficult, try midday or evening workouts. Exercising with friends or in a group class can also boost motivation.

When to see a Physio: recognising the signs

While many cold-weather symptoms can be managed with consistent exercise and good habits, it’s important to know when professional help is needed.

If you experience persistent pain that lasts longer than 1-2 weeks or worsens in the cold, or if you have swelling or stiffness that limits your movement, it’s time to consult a physiotherapist. Early treatment can prevent further issues and improve mobility.

How Physiotherapy can help with cold-weather muscle and joint issues

Physiotherapy at the Health Hub offers tailored solutions to help you move comfortably and confidently, even during the chilliest months.

• Personalised exercise programs: After assessing your needs, our physiotherapists will design a custom program to target problem areas safely and effectively, ensuring balanced strength without aggravation.
• Hands-on techniques & rehabilitation: Manual therapy reduces joint stiffness and muscle soreness, laying the foundation for effective rehab exercises that support lasting improvements.
• Pilates: Our Pilates sessions offer individualised exercises to strengthen muscles, improve flexibility and maintain functional movement patterns. Perfect for supporting your body through the colder months.
• Group physio sessions: Prefer a social atmosphere? Group physio offers guided sessions designed to improve mobility, build strength and keep you motivated—all under professional supervision.

Don’t let cold weather hold you back. By staying active, recognising when professional help is needed and implementing smart strategies, you can keep your muscles and joints healthy all year round.

Ready to move better this winter? Book a session with one of our experienced physiotherapists today.

Click here to book a Physio appointment with North West Physiotherapy or call them directly at 07 3353 4111.

This general information, while intended to be helpful, is not individual health advice. Always consult a healthcare professional before making health decisions. While the information is curated with care, its accuracy, completeness, or recency cannot be guaranteed.