Top 5 Tips for Surviving Winter – From a Physiotherapist

I see dozens of patients who complain of worsening pain during the winter months. Almost every clinical session, at least one patient says, “The damp weather is really affecting my joints,” or “The cold and wet weather is making all my joints hurt.”

As winter approaches and the days get shorter, here are my top five tips to keep your joints healthy and moving well this winter.

1. Vitamin D

Get yourself topped up on vitamin D by getting outside when the sun is shining. The body needs around 15 minutes of sunlight per day to help produce vitamin D, which plays a vital role in reducing muscle aches and pains and supporting mood.

If you cannot get enough sunlight during darker months, consider a vitamin D supplement. I take vitamin D sporadically throughout the winter and also aim to get natural daylight exposure daily (without looking directly at the sun).

2. Keep Warm

On cold days, keep yourself warm both indoors and outdoors. Cold muscles and joints do not function as well because blood is directed towards the core to keep vital organs warm. This can leave the fingers, toes, arms and legs feeling stiff.

Keep the periphery warm to prevent stiffness. Regular hot baths can be incredibly beneficial. You may have read about the benefits of saunas — while not everyone has access to one, a hot bath is far more achievable and can provide similar comfort for joints and muscles.

3. Avoid Icy Pavements

Be extremely careful on icy pavements or frosty mornings. Ice — especially black ice — is responsible for many wrist and hip fractures each winter.

If you find yourself walking in icy conditions, try walking on grass where possible to improve traction. Wear sensible shoes with good grip to reduce the risk of slipping. We see many patients each winter who have slipped — at best they are bruised and sore, at worst they have sustained fractures.

4. Keep Exercising

As winter draws in, there is a strong tendency to stop exercising. But don’t let the weather derail your routine — simply adapt it.

Consider alternatives such as going to the gym, swimming, or trying something new like indoor rock climbing (bouldering), which is excellent for joint strength and flexibility.

If the weather is dry and not too cold, a gentle jog is a great option. Aim for a 2km run — that’s just 15 minutes of your day and can make a huge difference to joint mobility and overall wellbeing.

5. Book a Warm Weather Holiday

Having a warm break to look forward to can help mentally during the colder months. There is a reason many people choose to retire in warmer climates — heat can help joints feel looser and more comfortable.

Consider booking a winter getaway somewhere warmer. You may need to travel a little further than southern Europe during the colder months, but the sunshine and warmth can make a noticeable difference.

If you are suffering from joint pain worsened by damp and cold weather in the UK, please call us on 0208 685 6930 or book online for physiotherapy, osteopathy or massage treatment. Treatment can work brilliantly to loosen stiff muscles and joints — and we have a fantastic team at Surrey Physio ready to help.