As the weather shifts into cooler, damp fall and winter months, many people living with arthritis notice that their joints feel stiffer, more painful, or harder to move. While there isn’t one single cause, changes in barometric pressure, lower temperatures, and reduced activity levels all contribute to seasonal discomfort.
The good news? There are many ways to stay active and manage arthritis symptoms through the colder months — from lifestyle habits to professional care options available at painPRO Clinics.
How to Manage Arthritis in the Winter
1. Keep Moving — Even When You Don’t Feel Like It
Regular movement keeps joints lubricated and muscles strong. Low-impact activities such as walking, swimming, yoga, or cycling are ideal. If long workouts feel tough, aim for short, frequent 20–30 minute sessions several times per week.
If pain or stiffness limits your mobility, our Physiotherapy team can design a personalized exercise plan to safely build strength and flexibility throughout the season.
2. Stay Warm
Cold temperatures can tighten muscles and stiffen joints. Dress in layers, wear gloves and warm socks, and use heating pads or warm baths to relax your body. Keeping your core temperature stable helps reduce inflammation and pain flare-ups.
3. Prioritize Joint Protection
Choose supportive footwear with strong traction to prevent slips on wet or icy surfaces, and wear joint braces or supports if recommended by your healthcare provider. If you’re unsure what’s best for you, our Chiropractic and Kinesiology professionals can assess your movement patterns and help you protect vulnerable joints through proper posture and ergonomic strategies.
4. Stay Hydrated and Eat Well
Hydration supports joint health, and anti-inflammatory foods — such as salmon, walnuts, leafy greens, and berries — can help manage symptoms naturally.
For more guidance on how nutrition and exercise work together, check out our Functional Fitness page.
What to Avoid During Cold Weather Arthritis Flare-Ups
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Avoid prolonged inactivity: Sitting too long allows joints to stiffen. Try gentle stretching or short walks every hour.
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Avoid sudden, high-impact activity: Cold muscles are more prone to strain. Warm up first and progress gradually.
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Avoid overloading painful joints: Use proper body mechanics and pacing to reduce unnecessary strain and protect your joints.
How Our Team Can Help
Registered Massage Therapy (RMT)
Massage therapy helps reduce muscle tension, improve circulation, and relieve joint pain — particularly useful in colder months when stiffness increases. It also promotes relaxation and better sleep.
Physiotherapy
Physiotherapists use tailored movement programs and joint mobilizations to restore strength, balance, and flexibility. Education and progressive exercises support long-term relief from arthritis symptoms.
Chiropractic Care
Chiropractors use gentle adjustments and mobilizations to enhance joint mobility, improve alignment, and reduce stiffness — especially beneficial when arthritis flares with colder weather.
Kinesiology
Kinesiologists assess how your body moves and identify which muscles need strengthening. They also teach pacing and ergonomic techniques to help integrate therapeutic exercises into daily routines.
Acupuncture
Acupuncture can help reduce inflammation, improve circulation, and support pain management in arthritis. Treatments may include soft tissue work, cupping, or needling to target affected areas and promote healing.
Staying Active with Arthritis in the Winter
Managing arthritis isn’t just about enduring the season — it’s about adapting wisely. With the right self-care and professional support, you can maintain mobility, reduce pain, and continue doing what you love year-round.
To learn more about arthritis management strategies and professional treatments, visit the Arthritis Society Canada for additional resources and educational tools.
