Why Pain and Stiffness Often Flare Up When the Weather Turns Cold

Why Pain and Stiffness Often Flare Up When the Weather Turns Cold

As the temperature drops across Hale and Altrincham, many people notice their old aches and injuries creeping back. That stiff shoulder you forgot about in summer starts to twinge again. Your knee feels heavier when you get out of bed. Or maybe that dull ache in your back returns every time the weather turns grey.

It’s a pattern physiotherapists see every year — and while it’s tempting to blame the cold itself, the reality is a bit more complex. At Carter & George Physiotherapy Hale, we help patients understand why symptoms often flare up in colder months, and what can be done to stay active and comfortable all year round.

1. Your Body’s Response to the Cold

When temperatures fall, your body automatically works to conserve heat. Blood vessels constrict, directing warmth toward your core organs and away from your hands, feet, and joints. This reduction in blood flow can make muscles and connective tissues less elastic, increasing stiffness and reducing range of motion.

That means movements that feel fine in summer — like reaching overhead or going for a run — might suddenly feel tight or restricted. Muscles also take longer to warm up, which increases the risk of small strains or flare-ups if you go straight into activity.

Tip: Warm up gradually before exercise. Even 5–10 minutes of gentle movement or light cardio helps increase circulation and joint lubrication.

2. Changes in Joint Pressure

Some patients with arthritis or chronic joint conditions are particularly sensitive to changes in barometric pressure — the pressure of the air around us. When pressure drops (as it often does in cold, damp weather), tissues inside joints can expand slightly, irritating nerves and increasing pain sensitivity.

While science hasn’t fully explained the link, the correlation is well documented: colder, lower-pressure days often coincide with increased stiffness and soreness in the joints, especially in the knees, hips, and hands.

Tip: Gentle, regular movement is the best antidote. Staying still for too long allows joints to stiffen further. Try to keep walking, stretch lightly, and maintain your usual activity levels wherever possible.

3. Reduced Activity Levels in Winter

Shorter days and lower temperatures often mean we move less. Many people stop outdoor exercise routines, drive instead of walk, and spend more time sitting. Reduced movement can weaken the muscles that stabilise and support your joints — leading to increased discomfort and even new niggles.

At our Hale clinic, we often see back and neck pain increase in winter simply because people are less active and spend more time indoors, often in poor postures while working or watching TV.

Tip: Movement doesn’t need to be high intensity. Try short mobility routines, resistance bands, or indoor strength work a few times a week to maintain flexibility and joint health.

4. Cold Muscles Fatigue More Quickly

Muscles in colder conditions require more energy to perform the same tasks. They fatigue faster and produce more lactic acid, which can create a heavy, aching sensation. For anyone recovering from an injury, this extra fatigue can make existing symptoms more noticeable.

That’s why at Carter & George Physiotherapy Altrincham, we pay close attention to load management during the winter months — adjusting exercise intensity, rest intervals, and recovery techniques to match how your body responds to the environment.

Tip: Keep hydrated (dehydration is common in winter), stretch regularly, and wear appropriate layers to maintain muscle temperature during activity.

5. The Mind–Body Connection

It’s not just the body that reacts to the weather — the mind does too. Shorter daylight hours and less exposure to natural light can lower serotonin levels, affecting mood, motivation, and even pain perception. Research shows that chronic pain often feels worse when energy and mood are lower.

Acknowledging this connection helps us take a more holistic approach to pain management. Exercise, routine, sleep, and sunlight exposure all play a vital role in maintaining both physical and mental well-being through the winter months.

How Physiotherapy Can Help

If you’re finding that your pain or stiffness worsens as it gets colder, physiotherapy can make a huge difference. Our team at Carter & George Hale uses a combination of treatments to help you move comfortably through winter, including:

• Manual therapy to release tight muscles and improve joint mobility

• Targeted exercise programmes to strengthen supportive muscles

• Shockwave therapy for persistent tendon or muscle pain

• Education on movement, posture, and load management

• Personalised home exercise plans to keep progress steady

We’ll also identify whether your flare-ups are purely temperature-related, or linked to changes in activity, posture, or underlying conditions — so your plan addresses the real cause, not just the symptoms.

Practical Winter Tips for Managing Aches and Stiffness

1. Warm up before exercise – never skip it, even for short sessions.

2. Keep your home warm and your joints covered, especially knees, hips, and hands.

3. Stay active every day, even if just a short walk or light stretching.

4. Use heat therapy (like a hot water bottle or warm bath) for tight muscles.

5. Book a physiotherapy check-up if you’re noticing recurring or worsening pain.

Caring for Your Body Year-Round

Pain that flares in colder weather isn’t just something to put up with — it’s your body’s way of signalling that it needs a little extra care. With the right guidance, movement, and treatment, most people can manage or completely prevent these flare-ups.

At Carter & George Physiotherapy Hale, we help patients across Altrincham, Bowdon, and South Manchester stay active and pain-free all year round, using the same evidence-based care trusted by professional athletes.

If winter stiffness is holding you back, now’s the time to take action — not to hibernate.

📍 Find us: Carter & George Physiotherapy, 1 Victoria Road, Hale, Altrincham WA15 9AF
📞 Call: 01992 446725
💻 Book online: www.carterandgeorge.co.uk