How Does Cold Weather Affect Our Body and Pain?
As temperatures drop, many people notice an increase in muscle and joint pain, especially in areas of previous injuries or surgeries. Cold weather can reduce blood circulation, increase muscle stiffness, and promote swelling in tissues, all of which can intensify physical discomfort and pain.
The good news is that there are effective strategies to protect the body from the cold, improve mobility, and reduce the discomfort typical of winter months.
Discover how our body reacts to low temperatures and which daily habits can help prevent or limit the onset of pain from the very first signs.
What Is the Impact of Cold on Our Body?
With the arrival of winter, old injuries or trauma may begin to resurface with pulsations, tingling, dull aches, or sharp pains. This happens because low temperatures influence several physiological mechanisms that can worsen pain and stiffness.
Main contributing factors include:
- Tissue swelling: cold weather can cause mild swelling, putting pressure on nerves and reactivating previously injured or operated areas.
- Reduced blood circulation: to conserve heat, blood vessels constrict, slowing blood flow. This can contribute to stiffness and pain, especially in the neck, shoulders, wrists, and knees.
- Muscle stiffness: muscles exposed to cold tend to contract and stiffen, becoming less flexible and more prone to tension and spasms.
In summary, cold weather can make pain feel more intense, especially in joints, areas affected by fractures, sprains, muscle strains, surgical sites, and tissues with scar formation. Joints and muscles become less flexible, increasing the sensation of stiffness and limiting movement.
Understanding how the body reacts to cold temperatures is essential for managing and preventing pain by adopting strategies that maintain body warmth, support mobility, and promote musculoskeletal well-being throughout the colder months.
How to Handle the Cold This Winter
Understanding how the body reacts to cold is crucial for reducing the risk of pain flare-ups during the winter season.
First, it’s important to consider your general health status and any conditions that may influence sensitivity to cold, such as prior injuries, surgeries, chronic conditions, or specific disorders (for example, Raynaud’s phenomenon or autoimmune diseases). Based on these factors—and in relation to age—it may be helpful to consult a physician to evaluate personalized strategies for prevention and pain management.
In addition to medical advice, maintaining a healthy lifestyle and adopting a few simple daily habits can help the body better tolerate cold and preserve mobility and musculoskeletal health.
Move Daily
Practicing light stretching, doing short yoga sessions, or taking a daily walk helps keep muscles and joints warm and flexible, reducing the risk of stiffness, injuries, and discomfort related to cold weather.
Low-impact indoor activities during winter, such as swimming or stationary cycling, are also excellent alternatives to staying active without overloading the joints.
Slow, controlled, and consistent movements promote blood circulation and muscle elasticity. However, it’s essential to listen to your body, respect your fitness level, and gradually increase activity intensity.
Eat Mindfully
Nutrition plays a fundamental role in maintaining overall health, and during winter it can help reduce inflammation, stiffness, and pain flare-ups related to old injuries or joint conditions.
Including foods with anti-inflammatory and antioxidant properties supports muscle and joint function and helps protect tissues from oxidative stress.
Useful foods during the cold season include:
- Avocado
- High-quality dark chocolate (high cocoa content)
- Mushrooms
- Fatty fish (salmon, mackerel, tuna)
- Spices and herbs with anti-inflammatory properties (turmeric, ginger, garlic, cinnamon, cloves, chamomile, echinacea)
- Leafy greens and cruciferous vegetables (such as cabbage, broccoli, spinach)
A balanced, varied, and nutrient-rich diet supports the immune system and enhances the body’s response to low temperatures.
Discover the winter recipes created for you by our specialists.
Drink Water
Even in winter, maintaining adequate hydration is essential. Drinking enough water improves joint lubrication, supports muscle function, and helps eliminate toxins.
The sensation of thirst may be less noticeable than in summer, but hydration needs remain the same. For this reason, it’s important to drink regularly throughout the day, prioritizing water, herbal teas, and unsweetened beverages.
Sleep Well
Sleep is a key ally in preventing and managing pain. Adequate rest helps reduce inflammation, supports tissue recovery processes, and promotes overall body balance.
Generally, 7 to 9 hours of sleep per night are recommended, to be adjusted based on individual needs, medical history, and physical activity level. Maintaining consistent sleep schedules and a comfortable sleep environment can greatly improve sleep quality.
Protect Your Mental and Physical Well-Being in Winter
Maintaining a healthy balance between mental and physical well-being is important in every season, but it becomes particularly crucial during the colder, darker months. Low temperatures can contribute to muscle and joint pain, while reduced daylight hours and changes to daily routines can negatively affect mood and energy levels.
Taking care of your mental well-being in winter means adopting strategies that help manage stress, improve sleep quality, and support daily motivation.
To protect mental health, it can be helpful to:
- Maintain active social connections with family and friends
- Practice relaxation techniques such as mindfulness or meditation
- Make time for enjoyable and restorative activities
- Engage in stress-reducing activities such as reading, walking, or gentle exercise
- Consider psychological support if needed
A balanced mental state also contributes to better pain management and greater resilience during the winter months.
Dress in Layers to Protect Muscles and Joints
Dressing in layers is one of the most effective strategies to counteract the effects of cold on the body. Maintaining proper body temperature helps reduce muscle stiffness and preserve joint flexibility.
Natural thermal materials—such as wool—are ideal as the first layer because they provide insulation, breathability, and antibacterial properties, helping to keep the skin warm and dry.
It’s also important to choose windproof and waterproof outerwear, as well as insulating accessories such as hats, gloves, and scarves, to protect areas that are particularly sensitive to low temperatures.
For individuals with joint problems, using braces or compression supports within a layered clothing system can offer additional stability and support to vulnerable areas.
Stay Warm at Home Too
Even at home, it’s important to avoid sudden temperature changes and create a comfortable environment for muscles and joints.
Wearing warm socks and slippers helps keep the feet warm and supports peripheral circulation. Hot water bottles or heating pads can promote muscle relaxation and help relieve localized pain. A warm bath or shower can also reduce muscle tension and support overall well-being.
If pain persists, intensifies, or interferes with daily activities, it’s important to consult a healthcare professional to rule out underlying conditions and identify the most appropriate treatment.
Taking care of your body during winter is essential for preserving mobility, quality of life, and joint health.
Discover more about the services offered by UPMC Salvator Mundi International Hospital.