Cold and joint pain: 5 keys that actually work

The cold weather is coming, and on the one hand, you're grateful to leave the heat behind, but on the other… you know the aches, stiffness, and difficulty getting up in the morning will return. Is it true that the cold affects the bones? The reality is that there is a relationship between the cold and joint pain.

Low temperatures don't directly damage your joints or bones, but they do influence how we perceive pain. Don't worry, today I'll explain how our body reacts to the winter cold and what you can do to feel better.

Why do joints hurt more in winter?

No, it's not just your perception. Joints and muscles do indeed hurt more in winter, and it's the time of year when people take more pain relievers and anti-inflammatory medications.

It seems that temperatures influence how we perceive pain, but they aren't the cause. Therefore, it's not the cold that damages your bones or worsens your osteoarthritis, but it does increase the feeling of tension and discomfort from existing damage.

Low atmospheric pressure

When atmospheric pressure drops (typical before rain or on very cloudy days), body tissues tend to expand slightly, and if there is inflammation, it causes more discomfort.

High humidity

Have you noticed that you can predict rain by how your knees hurt? It's not your imagination. Cold and damp weather alters the way nerves transmit pain, making discomfort more noticeable.

Cold and wind

To conserve heat, the body constricts blood vessels, reducing oxygen levels in the tissues, which then become more tense and less flexible. Try not to get unnecessarily cold, and dress in several light layers.

What science says about joint pain and the weather

A study from the University of Manchester (UK, 2019), which followed more than 13,000 people with chronic pain, found a strong correlation between increased humidity and low atmospheric pressure and increased joint pain. "It scientifically confirmed what so many people have suspected for years: the weather can indeed influence how we experience pain."

The Relationship Between Cold Weather and Joint Pain: A Vicious Cycle

Joint pain and cold weather are more closely linked than we realize. And it's not just because of the weather: it's also because of how we change our habits when temperatures drop.

Bad weather, rainy days, low temperatures… make it harder to go for walks, to the gym, to Zumba classes, water aerobics… and our joints feel it. Pay attention to what happens and try to avoid it:

• Less movement = more stiffness and pain: joints are nourished by synovial fluid, the natural “oil” that lubricates and nourishes them. If you don't move, this fluid thickens and doesn't circulate properly throughout the joint.
• Cold weather is demotivating: if you prefer snuggling under a blanket to going outside, there's a consequence: your muscles adapt to the activity you give them. Don't let that happen.
• Low mood: less sunlight, less movement, more pain… all of this affects your mood, worsening the overall situation. We enter a vicious cycle that prevents us from taking care of ourselves. If you start to become more active, you'll notice that you sleep better and feel more energetic.

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Did you know…?

During the colder months, we tend to move less, which also reduces the natural stimulation the body needs to function properly.

That's why supplementing your diet with nutrients that promote collagen synthesis can help maintain joint elasticity and mobility during the winter.

• Hydrolyzed collagen—a direct raw material for tissue repair and maintenance.
• Magnesium—involved in muscle function and protein synthesis.
• Vitamin C—a key cofactor in collagen formation.

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What can I do to relieve joint pain in winter?

Now let's put everything I've explained into practice:

1. Move, even if you don't feel like it. It doesn't matter how, the important thing is to stay active. Start with 15 minutes and gradually increase the time. You'll notice your body responds: less stiffness, more energy, and a better mood.
2. Local heat and massage: Nothing beats heat for relaxing muscles and relieving tension. Try warm seed packs, lukewarm showers, or gentle upward massages.
3. Nourish your joints: Cold weather, reduced sun exposure, and age can decrease natural collagen production, so it's important to give your joints an extra boost with key nutrients like hydrolyzed collagen, magnesium, and vitamin C, especially during these seasons. Every little bit helps.

4. Try natural painkillers. Many people wonder how to relieve joint pain with cold without always resorting to medication. Devil's claw, turmeric, and ginger modulate the inflammatory response and reduce the need for daily medications.

   Getting enough sleep is not optional; your tissues repair and regenerate during sleep. If you don't get enough sleep, this process is interrupted and never completed, accumulating damage and accelerating wear and tear.

Frequently Asked Questions

•  Are there foods that worsen joint pain in winter?

Some studies suggest that an excess of sugars, ultra-processed foods, trans fats, and alcohol can increase systemic inflammation.
Balancing your diet and maintaining a good intake of collagen and magnesium can help reduce inflammation and stiffness.

•  Does stress affect joint pain?

Yes, and more than you might think. Chronic stress keeps cortisol levels elevated, a hormone that affects collagen regeneration and pain perception.

• Do joint pain and cold affect men and women equally?

Not exactly. In women, especially after menopause, the body responds differently: the drop in estrogen reduces collagen production, and this affects tissues rich in this protein, such as cartilage and ligaments.

In addition, insufficient rest is a contributing factor, as many women experience chronic sleep deprivation, which is essential for tissue repair and joint recovery. Therefore, women may experience more discomfort than men.

Don't wait until joint pain and cold hold you back: movement, rest, and good nutrition and supplementation can greatly improve your well-being.
We are available to answer any questions you may have while reading this article; please feel free to contact us.

And now that the cold weather is coming, I invite you to read: Do you know the benefits of royal jelly for your immune system?