Regular movement must to check winter stiffness, say physiotherapists
Team L&M
As temperatures drop across the region, many people begin noticing increased joint stiffness, muscle tightness, and the return of old aches and pains. Physiotherapists note that reduced physical activity, muscle contraction due to cold weather, and decreased sunlight all contribute to what is commonly referred to as “winter stiffness.”
Staying active during the colder months is essential not only for maintaining mobility but also for ensuring long-term joint health. The good news is that with a few mindful adjustments and physiotherapy-backed strategies, individuals can keep their bodies flexible and comfortable throughout the season.
Experts explain that cold temperatures cause blood vessels to constrict, reducing blood flow to muscles and joints, making them more prone to strain or injury. Beginning the day and any workout with a gentle warm-up—such as brisk indoor walking, low-intensity dynamic stretches, or using a hot pack briefly—can prepare the body for movement. Paying extra attention to major joints like the shoulders, hips, and knees helps reduce stiffness and prevent discomfort.
Stretching also remains one of the most effective defences against winter stiffness. Dynamic stretches in the morning, such as leg swings or arm circles, combined with static stretches in the evening, enhance flexibility, circulation, and range of motion. Experts note that practices like yoga and Pilates can be particularly helpful during winter, as they blend movement with mindful breathing. Consistency remains key: even a few minutes of stretching every day can be more beneficial than longer, infrequent sessions.
Movement is Essential
Physiotherapists emphasise that movement is essential, even if outdoor exercise feels difficult during colder weather. Low-impact indoor activities such as stationary cycling, bodyweight exercises, and resistance band workouts help maintain joint mobility without causing strain. For individuals with arthritis or chronic pain, exercising in warm water pools is especially beneficial, as water buoyancy reduces pressure on the joints while allowing smoother movements.
With more time spent indoors, posture becomes another crucial factor in maintaining musculoskeletal health. Long hours spent working from home, reading, or watching television often lead to slouching or improper support, increasing stiffness and back pain. Physiotherapists recommend maintaining an ergonomic workstation, ensuring adequate lumbar support, and keeping feet flat on the floor. Short stretching breaks every 30 to 45 minutes, including simple neck and shoulder movements, can help release tension and maintain spinal health.
Hydration and nutrition also play a key role during winter. Cold weather can lead to dehydration, which affects joint lubrication and muscle recovery. Experts advise drinking adequate water and consuming foods rich in omega-3 fatty acids, vitamin D, and antioxidants to support joint and overall well-being. “Warm soups, herbal teas, and seasonal vegetables further help maintain energy levels and mobility during the colder months,” says Dr Dharam P Pandey, Director & HOD-Physiotherapy & Rehabilitation Sciences, HCMCT Manipal Hospitals, Dwarka Delhi.
Winter stiffness does not have to slow individuals down. With regular movement, mindful stretching, proper posture, and balanced nutrition, people can maintain strength, comfort, and flexibility throughout the season. If persistent pain, tingling, or discomfort arises, consulting a qualified physiotherapist is recommended for personalized guidance and safe, effective exercise planning.
