Arthritis and Winter – Tips to Reduce Joint Pain

Arthritis refers to a condition in which one or more joints become inflamed. This results in pain, swelling, and inability to move the affected joint freely. 

This condition may become even worse in bone-chilling weather and can cause your joints to swell and get inflamed with stiffness. 

After all, there is definitely some truth to the old wives’ tale that painful joints can be a sign of a change in weather! 

If you suffer from arthritis, you know that joint pain increases in cold weather. 

Understanding what to avoid and what to include in your daily routine can give you a little more control over your arthritis symptoms. 

If you suffer from recurrent flare-ups or more severe arthritis symptoms in winters, implement the tips mentioned below to make your cold months easier. 


Arthritis – Inflammatory Vs Non-inflammatory

Arthritis can be categorized into inflammatory and non-inflammatory.  

In Inflammatory arthritis, the immune system attacks the healthy living tissue, making it an autoimmune disease. It features inflammatory white blood cells in the joint fluid. 

Some forms of inflammatory arthritis are- rheumatoid arthritis, lupus arthritis, gout, etc.

Non-inflammatory arthritis occurs when the cartilage between the joints begins to break down, occasionally at quick speeds.

Forms of non-inflammatory arthritis include osteoarthritis, arthritis of thyroid disease, arthritis after injury and many others. 

Numerous researches have indicated that cold weather can impact both inflammatory and non-inflammatory arthritis.


Tips to manage Arthritis well in Winters

With winter in full swing, pain experienced in this season can be extremely uncomfortable and affect your quality of life. 

While the cold itself doesn’t cause arthritis, it can surely augment joint pain. 

To help you out, we have mentioned a few tips to deal with and manage arthritis pain during cold weather. 

1. Loose weight: People suffering from obesity must shed a few kilos as it helps to lessen the pain related to arthritis.

Doing so can lead towards lasting improvement for individuals experiencing enduring joint pain. 

Also, it can help to improve mobility while decreasing the stress on the joints. This will help to reduce pain and avoid any further damage to the joint. 

2. Consume a nutritious diet: Binging on oily and sweet food during the holidays could make some people with rheumatoid arthritis have a flare-up. 

Holidays and outings are especially dubious because of all the desserts, rich gravy, processed sweets and meats and much more. 

Such bad food choices can increase the risks for other health concerns like cardiovascular disease and osteoporosis.

Hence, you must increase the intake of healthy and nutritious foods such as fruits and vegetables.

3. Exercise and stay active: We know that everyone wants to avoid the winter chill. However, people with arthritis should remain active. 

Exercise eases arthritis pain and prevents joints from getting stiff. 

While restraining your outdoor activities in chilling weather, you can try indoor exercises that are also tender on your joints. 

There are many such indoor activities that are easy to do: 

1. Stretching
2.Walking indoors
3. Performing a low impact aerobics

4. Stay hydrated: Ensure you drink enough water so that your body could function properly. 

Other benefits include- regulated body temperature, enhanced immune system, good digestive system, and so on. 

However, if you find drinking enough water challenging (which you would), then you can make it appealing by adding fresh fruit or ginger. 

Moreover, intake of more water can contribute to the additional walks to the bathroom, which in turn, increases your movement in a day.

5. Keep yourself covered: Winters causes some blood flow in our body to divert from the extremities to more crucial organs such as the lungs and heart. 

This results in less blood flow towards our joints. 

Thus, always dress in layers of warm clothes to regulate the blood flow. Wear socks, a warm cap and gloves to maintain the internal body’s warmth and ease the pain. 

6. Increase your intake of vitamin D and omega 3: Low vitamin D levels play a role in determining how sensitive you are to arthritis pain. 

Vitamin D deficiency can augment the odds of osteoporosis. Consult your doctor about various vitamin D options. 

Omega-3 fatty acids are also beneficial in lowering the inflammation level in your joints. Try to include more avocado, walnuts, flaxseeds and fish in your diet. 

7. Practice ways to warm up: Getting a massage using warm oil can show incredible results in reducing joint pain. 


Similarly, warm water is a quick way to reduce joint pain increased due to cold weather. You can fill a bottle with hot water and place it on the affected joints. 

You can even consult a therapist to ask for specific movements that can help you move with less pain. 


Final words  

Following the above-mentioned tips can help you enjoy winters. Ensure you listen to your body’s needs during the cold weather to live a quality life. 

Limit stress around you, even if it means not indulging in certain activities or invitations. 

Focus on your health to enjoy the occasions at the end of the year without risking a flare-up. 

If you experience extreme discomfort in your joint areas, consult experts at Neotia Getwel Healthcare Centre. Book your appointment here.



Though all attempts are made to provide correct information on the subject, inadvertent & typographical errors arising out of manual intervention cannot be ruled out. It is requested to bring any such discrepancies to the notice of the blogger for correction.