Ease the winter chill: Smart ways to keep joint stiffness at bay according to physiotherapists

As the temperature drops, it’s common to feel your joints getting stiffer and more uncomfortable. Physiotherapists say the cold can tighten muscles, thicken joint fluid, and slow blood flow, making movement harder. The good news is, with a few simple habits—like staying warm, active, and consistent—you can keep your joints flexible and pain-free all winter long.

- DR. DHARAM P. PANDEY

STAY ACTIVE AND KEEP MOVING

It’s tempting to curl up indoors during winter, but inactivity can worsen joint stiffness. Gentle, consistent movement helps keep joints lubricated and muscles strong. Begin each day with light warm-ups, such as marching in place, wrist or ankle circles, ora brisk 5-to 10-minute walk, to boost circulation.

Opt for low-impact exercises that are easy on the joints-such as swimming in a heated pool, yoga, tai chi, cycling, or using an elliptical trainer. These activities improve flexibility and strengthen muscles without overloading your joints. Simple bodyweight exercises, such as squats, wall push-ups, or leg lifts, can also help by strengthening muscles that act as natural shock absorbers.