Why Your Joints Feel Stiffer in Winter — And What Actually Helps, According to Experts

As temperatures drop and outdoor training continues through winter, many people notice their joints feeling unusually tight, so we spoke with a glucosamine expert to explain why this happens. 

Cold weather can make joints stiffer and slower to respond, turning everything from a sunrise run to a simple mobility routine into more of a challenge. 

To explore why this happens, and how athletes can stay comfortable and performing well, we spoke with Lucy Kershaw (BSc, Nutrition and Food Science) on behalf of Nature’s Best, one of the UK’s leading vitamin and supplement brands:”

“Many people report increased stiffness or discomfort in their joints when the temperature drops. While the exact cause isn’t fully understood, several theories suggest why this happens.

“Some believe that lower temperatures may make the tissues around the joints feel tighter, which can be perceived as restricted movement. Others think that changes in circulation during colder weather may contribute to joint stiffness.

“Changes in barometric pressure, the pressure in the air around us, are also sometimes suggested as a possible factor. Some people report feeling more sensitive to these shifts in the winter months.

“It’s not just internal factors that can cause discomfort, seasonal changes and lifestyle shifts play a role too.

“During the colder months, people tend to move less, spend more time indoors, and may exercise less frequently. This reduced movement can lead to stiffer joints, as they don’t receive the regular lubrication and blood flow they need.”

What can help ease autumn and winter joint pain?

“Joint discomfort in winter doesn’t have to be inevitable. Making small adjustments to your lifestyle can support comfort and mobility:

Keep warm, indoors and out

“One of the best ways to reduce joint pain is by keeping the body and joints warm. This simple tip helps relax muscles and reduce stiffness, and can be achieved by wearing extra layers, thermals, or using a hot water bottle.

“If you’re heading out, wear gloves and keep skin covered. Whilst you’re indoors, aim to maintain a room temperature of around 18°C. Whilst some may want to avoid turning on the heating, you could also use thermal clothing, hand warmers, heated blankets, or take warm baths to help keep joints comfortable.”

Be on the move, to keep your joints in good shape

“While it might not sound appealing during this time of year, especially when you just want to cosy up indoors, it is important to remember that movement is medicine for joints.

“Low-impact exercises like walking, swimming, or yoga can help maintain flexibility and circulation. Even gentle movement or stretching at home can prevent joints from stiffening up.”

Nutrition is key for your joints, not just immunity

“One way to help maintain joint and bone function is by ensuring your body gets nutrients that are scientifically proven to support musculoskeletal health.

“Glucosamine is a common ingredient in joint supplements, but it hasn’t been definitively proven to ease joint pain.

“That said, Vitamin C is particularly beneficial at this time of year, as it contributes to normal collagen formation for the healthy function of cartilage.

“Vitamin D is also worth supplementing in the winter months, as it contributes to the maintenance of normal muscle function and supports the immune system.

“As always, nutrition should be tailored to the individual, and supplements should never replace but instead complement a balanced diet.”

Prioritise rest and recovery

“While movement is important, so is getting enough quality rest, it’s during sleep that the body repairs itself.

“Stress management techniques, such as mindfulness or gentle breathing exercises, can also reduce tension that worsens pain perception.

“If you’re still struggling, consider speaking to your GP for expert advice on how to manage joint pain this autumn.”