Managing Arthritis Pain in Cold Weather

Posted by: Reform Physical Therapy in Healthy Living, Maine Community Health, Physical Therapy Tips on October 15, 2025

For many Mainers, the drop in temperature brings more than just frosty mornings and snowy roads—it also brings joint pain. Arthritis symptoms often worsen during the winter months, leaving people with stiff knees, sore hands, or aching hips. At Reform PT, we frequently hear from patients who feel their arthritis flares up as soon as the weather turns cold. The good news is that there are strategies to manage this pain and stay active all winter long.

Why Cold Weather Affects Arthritis

Although research is ongoing, many people with arthritis notice that cold weather and changes in barometric pressure increase stiffness and discomfort. The cold can cause muscles and tissues to tighten, making joints feel less flexible. In Southern Maine, where freezing temperatures and icy winds are common, this effect can be especially noticeable. Shorter days also mean people spend more time indoors and less time moving, which can make stiffness worse.

Keeping Joints Warm and Protected

Staying warm is one of the simplest ways to ease arthritis pain. Dressing in layers, wearing gloves, and keeping your core warm all help protect your joints from the cold. Heated blankets or warm baths can also soothe stiff joints after time outside. If you’re heading out for errands in Brunswick or Portland, keeping your body covered and warm makes a big difference.

Staying Active Through Winter

Movement is medicine for arthritis. Gentle exercise keeps joints flexible, reduces stiffness, and strengthens the muscles that support them. Low-impact activities like swimming at a local pool, walking indoors at the Maine Mall, or practicing yoga at home are great options. Even short daily movement breaks help maintain mobility. The key is consistency—moving a little every day is better than long workouts once in a while.

Nutrition and Hydration Matter

Cold weather sometimes changes habits. People drink less water in winter, but hydration keeps joints lubricated and working better. A balanced diet with anti-inflammatory foods like fish, leafy greens, and whole grains can also support joint health. In some cases, vitamin D supplements may help, since sunlight exposure is limited during Maine winters.

How Physical Therapy Can Help Arthritis

At Reform PT, we design individualized programs for patients with arthritis. These may include gentle strengthening exercises, joint mobilization, and stretches that improve flexibility. We also teach strategies for pacing daily activities, so joints don’t get overworked. With guidance from a physical therapist, patients often find they can stay active, manage pain, and maintain independence even during the coldest months.

Conclusion

Arthritis doesn’t have to control your winter. With warmth, movement, and the right strategies, you can reduce pain and keep living the life you love. If arthritis symptoms are limiting your daily activities, Reform PT is here to help. Schedule a consultation today and let us create a plan to keep your joints moving comfortably through every season in Maine.