Winter comes with more joint pain for many people with arthritis. A large European study found that joint pain increases in older adults with osteoarthritis during cold weather and becomes worse on damp days 1.
A recent study also links lower temperatures with higher osteoarthritis pain 2, though another Australian research found that people with knee osteoarthritis found no link between weather and pain flare-ups 3.
Scientists still don’t fully understand why cold affects some people more than others. Even so, many of my patients feel stiffer and sorer in winter, and keeping warm and active is a safe, low-cost way to feel better.
I have treated many people with osteoarthritis and rheumatoid arthritis, including people with ankylosing spondylitis, whose quality of life is significantly affected during winter. Exercises are important to keep the joints mobile and prevent joint and muscle stiffness, but the drop in temperature demands extra care.
In this post, I will share a few practical tips for managing arthritis pain in cold weather that I have been applying with my patients. I will also share a few products that help them get through winter with less pain.
Keep your room warm
Keeping your room warm and comfortable is the first and most important tip that I can give as a physiotherapist. The World Health Organisation recommends keeping indoor temperatures at least 18°C (64°F) during cold seasons, and a little warmer for older adults.
Wear layers rather than one heavy garment, keep your feet and hands covered, and warm up the bedroom before you go to bed. Morning stiffness is often worst after a cold night.
Use a heating device for joints
I advise using infrared lamps or heating pads for pain in your knee, shoulder, lower back or other joints. During winter, pain related to muscle spasm becomes very common, and I have found that infrared lamp heating is very effective in such a condition.
Research on low back pain supports this: the study says that superficial heat reduces pain and disability in the short term 4 but were more effective if exercises were included. Another study found that continuous low-level heat wraps outperformed ibuprofen and paracetamol 5.
To use heat safely:
- Apply heat for 15–20 minutes at a time, and keep the lamp at the distance the manufacturer recommends (usually about 45–60 cm).
- Check your skin every few minutes. It should feel comfortably warm, never hot.
- Do not use heat on numb skin (for example, if you have diabetic neuropathy), on open wounds, or while you’re asleep.
- Avoid heat on a joint that is red, hot and swollen during an active flare. In that case, a cold pack is usually better, so ask your physiotherapist or doctor.
![SteadMax [2 Pack] Hot Water Bottles, 2L (68oz) Natural Rubber -BP...](https://m.media-amazon.com/images/I/51LlSU4p2QS._AC_.jpg "Arthritis pain in cold weather: Why it hurts more and what helps")
Here is a practical tip to make heat therapy more effective. For this, you will also need a good pain balm. So, apply pain balm evenly over the painful joint and give a gentle massage. After the massage, wait for 10 minutes, during which the body will absorb the ointment. After 10 minutes, apply the hot pack. I have seen tremendous relief in joint pain after this.
Heating mats
People with ankylosing spondylitis and rheumatoid arthritis often have more episodes of body pain in winter. For them, whole-body warmth can help.
In a small pilot study, infrared sauna sessions were given to both conditions. It helped reduce pain and stiffness without worsening disease activity 6.
There are different types of heating mats. My patients have done well with far-infrared mats, but there is little research on added features such as jade stones, so choose one for comfort, temperature control and an automatic shut-off rather than for marketing claims.
- Full Body Heating Pad: The large 70'' x 24'' size of this infrared heating pad allows for comprehensive coverage of larg…
- Pure Jade Heat Pad: 429 natural jade stones for max FIR benefits, generate commanding negative ions, increase oxygen lev…
- Deep Heat Penetration: The combination of jade and far-infrared technology allows heat to penetrate 4-6 inches deep into…
The author is a physiotherapist who has been practising for the last 17 years. He holds a Bachelor's in Physiotherapy (BPT) from SVNIRTAR (Swami Vivekananda National Institute of Rehabilitation and Research), one of the prestigious physiotherapy schools in India.
Whatever he learns dealing with his patient, he shares it with the world through blogs and e-books. He also owns a YouTube channel, "Sunit Physiotherapist" with over 8 lakh active subscribers. Here, he shares everything he gets to learn serving the patient.
