Why Do Joints Hurt More in Winter and How to Restore Their Mobility Without Medications

In winter, our body seems to change: we shrink from the cold, wrap ourselves in warm clothing, and move less. The cold causes muscles to contract more, which immediately affects the joints. However, restoring ease of movement and flexibility is quite possible — there are simple methods that osteopath Elena Sklyar recommends incorporating into daily practice.

Why Cold Affects Joints

In the cold, peripheral circulation — especially in the hands, feet, and joint areas — slows down because the body redistributes blood to vital internal organs. As a result, joints receive fewer nutrients and oxygen, becoming more sensitive and stiff. Fascia — the dense tissues surrounding muscles and ligaments — lose their usual elasticity and ability to glide smoothly, further limiting movement.

Tight clothing and heavy shoes reduce the range of motion in the shoulders, hips, and ankles. This makes steps shorter and heavier, increasing the load on the pelvis, lower back, knees, and neck. On ice or slush, we reflexively tense up, lose the natural roll of the foot, and use our arms less, which increases muscle tone and decreases tissue elasticity.

Additionally, in winter, we often spend a lot of time in the office or at home: prolonged sitting worsens posture and provokes compensatory pain, while a lack of sunlight and warmth causes tension in the shoulders and neck.

How to Restore Joint Mobility Without Medications

To help joints function better in cold weather, an osteopath recommends starting the day with light warm-ups and breathing practices, and paying attention to activity throughout the day.

1. Warm Up Your Body Before Going Out

Diaphragmatic breathing: sit up straight, one hand on your belly, the other on your chest. Inhale through your nose — your belly gently rises, exhale longer through your mouth, pulling your belly towards your spine. Repeat 6–8 times.
Shoulder circles backward and gentle head tilts with soft stretching without pain.

2. Exercises for Joint Flexibility

"Cat-Cow" on all fours: on inhalation, arch your back, lifting your head and tailbone; on exhalation, round your back, bringing your chin to your chest. Repeat 8–10 times.
Gentle side bends and torso twists.
Hip and pelvic rotations, as well as circles with the feet and rolling from heel to toe — all of this helps mobilize large joints.
"90/90" on the floor for 20–30 seconds on each side — a great exercise for range of motion.

3. Take Care of Your Body Throughout the Day

In the evening, perform breathing exercises and light stretching. During the workday, arrange "active minutes": walk around the office, do heel-to-toe rolls, leg swings, shoulder rotations, and other movements that stimulate the joints without effort.

More Helpful Habits for Joints in Winter

In addition to exercises, there are several simple yet effective recommendations that strengthen joint health:

Strengthen your core muscles — this helps the spine and joints cope with loads.
Eat a balanced diet: protein is important for muscles, and adequate hydration is essential for circulation.
Maintain indoor humidity at 40–50% to prevent tissues from drying out.
Pay attention to the quality of thermal underwear and clothing — they should keep you warm but not restrict movement.
Sleep at least 7–8 hours — quality sleep aids tissue recovery.

Even small daily practices and a healthy lifestyle help restore the glide of fascia and return freedom to the joints. Taking care of your body pays off with comfortable movement at any time of the year.