As temperatures drop, some people notice that their joints feel stiffer or achier. Cold weather may affect how joints and surrounding tissues feel, and spending more time indoors can also mean less physical activity. When we move less, joints can become stiffer and the muscles that support them may weaken.
Staying active can help reduce joint pain, improve flexibility and strengthen the muscles around your joints.
Simple Ways to Stay Active and Protect Your Joints
Warm up before exercising.
Spend five to ten minutes walking slowly, marching in place, or gently moving your arms and legs. Warming up helps prepare your muscles and joints for activity.
Choose joint-friendly activities.
Low-impact exercise can help you stay active without placing too much stress on your joints. Try walking, cycling, swimming, tai chi, or gentle indoor exercises.
Keep moving throughout the day.
You do not have to exercise all at once. Even short periods of activity can help. Try walking around your home, stretching, or getting up regularly if you have been sitting for a long time.
Strengthen the muscles around your joints.
Simple exercises such as standing up and sitting down from a sturdy chair or doing heel raises while holding a countertop can help build strength and support your joints.
Start slowly and listen to your body.
Increase activity gradually. Some mild stiffness when beginning a new activity can occur, but severe or persistent pain should be discussed with a healthcare professional.
Dr. Cheng is a board-certified Physical Medicine and Rehabilitation specialist with more than 20 years of experience in spine and joint care.
Dr. Cheng provides nonsurgical care for chronic back and neck pain, joint pain, nerve conditions, and sports injuries, including interventional pain procedures. Fluent in English and Mandarin, he focuses on helping patients improve function, mobility, and quality of life.
If joint pain is persistent, worsening, or interfering with your daily activities, call Chinese Hospital and Clinics at 1-628-228-2828 to schedule an appointment.
Disclaimer: No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
