Dr. Kristin Lander
As the temperatures drop on the Plateau, many people notice their joints feel stiffer, achier, or slower to warm up. Cold weather can reduce circulation to the joints, making them feel tight and creaky — especially for those with arthritis or past injuries. But here’s the good news: with a few smart strategies, you can stay limber, active, and comfortable all winter long.
Here are five expert tips to help you care for your joints this season:
Warm Up (Literally!)
Before heading outdoors or starting any activity, take a few minutes to warm up your body. Gentle stretches, a light indoor walk, or even applying a heating pad for a few minutes can help increase blood flow to the joints and prepare them for movement.
Layer Up Wisely
Cold muscles and joints are more prone to stiffness and strain. Dress in layers that keep your body — especially your knees, hips, and hands — comfortably warm. Compression sleeves or thermal gear can add extra joint support in frigid weather.
Keep Moving Regularly
It’s tempting to hibernate when it’s cold, but long periods of inactivity actually increase joint stiffness. Even short, gentle movements throughout the day — like stretching, walking indoors, or doing light household tasks — help keep joints mobile and lubricated.
Support with Chiropractic Care
Research has shown that chiropractic care can improve joint mobility, reduce stiffness, and enhance overall function — especially in people with arthritis or chronic joint pain. A 2010 study published in the Journal of Manipulative and Physiological Therapeutics found that spinal manipulation combined with exercise was more effective than exercise alone for reducing pain and improving function in patients with chronic low back pain. Regular adjustments help maintain alignment and support the body’s natural movement patterns, keeping joints healthier over time.
Stay Hydrated
Many people drink less water in the winter, but hydration is just as important as in the summer. Your joints rely on fluid to stay cushioned and move smoothly. Aim for half your body weight in ounces of water daily, and include warm liquids like herbal teas or broth to make it more appealing.
Winter aches are common, but sharp or persistent pain signals something more. Pay attention to how your body feels, and seek care early if something doesn’t feel right. With the right approach, you can keep your joints happy and stay active all winter long — so you’re ready to enjoy everything the season has to offer.
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