Managing Arthritis in Cold Weather

february 17, 2026 • Written by registered physiotherapist, rob cosma

“My joints just don’t like the cold.”

As a physiotherapist, one of the most common things I hear when the temperature drops is, “My joints just don’t like the cold.” If that sounds familiar, you’re not alone. Many people living with arthritis notice more stiffness, aches, or reduced movement during colder months. There are plenty of simple, practical ways to stay comfortable and keep moving when winter rolls in.

Let’s go through some tried-and-true tips I often share with my arthritis patients during the winter months.

1. Keep Your Joints Warm

Colder temperatures can cause muscles, tendons, and joints to tighten and experience more stiffness. Collagen based structures like muscles and tendons respond well to heat as this increases their elasticity, improving range of motion and decreasing the chance of pulling a muscle or tendon.

• Dress in warm layers and

• Apply heat packs to sore joints (an easy way to make a DIY heatpack at home is to stuff a stretchy sock with rice and then microwave for a reusable heatpack)

• Take warm showers to ease morning stiffness. Warm joints move better and tend to feel less painful.

2. The Importance of Gentle Movement

It’s tempting to slow down in winter, but gentle movement is actually one of the best pain relievers for arthritis.

• Gentle walking (indoors or outdoors)

• Daily stretching exercises

• Range-of-motion exercises for stiff joint

• Chair-based exercises if standing and/or walking is difficult.

• Short, frequent movement is better than long periods of sitting.

3. Start Slowly in the Morning

Many people with arthritis feel most joint stiffness upon waking.

• Allow some extra time in your morning routine to create the opportunity for movement

• Do gentle dynamic stretches before starting activities

• Use heat in the morning to loosen joints. This helps reduce pain but is also a great practice to lower the risk of soft tissue injuries.

4. Strengthen Supporting Muscles

Evidence shows strong muscles reduce stress on arthritic joints – the stronger a muscle is that surrounds a joint, the less pressure is placed onto the joint itself; similar to how a knee brace takes the pressure off the knee joint, a stronger quad and hamstring muscle will also naturally reduce the pressure at the knee.

• Light strengthening exercises for legs, hips, and arms

• Use body weight, resistance bands, light weights, or water resistance through hydrotherapy.

• Focus on controlled, pain-free movements. A physiotherapist can help design a safe program for you.

5. Stay Active Indoors

If outdoor activity is limited due to icy roads and sidewalks, there are plenty of ways to continue to move indoors.

• Follow gentle exercise programs designed for mobility

• Try stationary cycling or light home exercises

• Keep up with daily household movement. Consistency matters more than intensity.

6. Try Hydrotherapy in Winter

Hydrotherapy is an excellent low-impact option for arthritis, especially in cold weather.

• Warm water helps reduce joint stiffness and pain

• Buoyancy takes pressure off sore joints

• Water resistance greatly improves strength and mobility in a gentle way

• A safe, comfortable way to exercise during winter

Many people find hydrotherapy helps them stay active when land-based exercise feels too uncomfortable, and it can be even more effective than land-based exercise for building supporting muscle.

The pool physio program will be starting up again on Tuesday January 6th, please book online or contact the office to secure a spot!

7. Talk to Your Health Team

If cold weather pain is stopping you from doing things you enjoy, it’s worth chatting with a professional.

• A physiotherapist can tailor exercises to your needs

• A naturopath can help recommend supplements and diet changes to best support muscle and joint health

• Small changes can often lead to big improvements

The cause of joint pain is often multifaceted, and best responds to multiple approaches.

Final Thoughts

Winter can be challenging when you’re living with arthritis, but it doesn’t have to mean months of discomfort. A little warmth, a bit of movement, and some smart strengthening can go a long way.

If you’re ever unsure what’s safe or helpful for your joints, reach out to a physiotherapist—we’re here to help you stay moving, comfortable, and confident all year round.

Stay warm, keep moving, and I’m happy to help in either the pool or clinic!
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Disclaimer: Information can be empowering, but we all have unique health profiles and needs. Health-related information contained in this article is intended to be general in nature and should not be taken as medical advice nor should it be used as a substitute for a visit with a licensed health care provider.