Staying Warm and Active: How to Keep Your Joints Happy in the Cold
Hi Friend,
As a manual therapist, I've noticed a recurring theme in my sessions over the past few weeks. Regardless of age or gender, so many clients are coming in with the same concern—knee discomfort. It's no coincidence. We’re entering what I like to call 'knee season,' a time when the colder weather, seasonal changes, and shifts in air pressure seem to target our knees. Our bodies naturally respond to these environmental factors, and our knees often take the hit.
In this edition, I’ll dive into why your knees might feel more inflamed as the temperatures drop and share some simple strategies to keep you active and pain-free through the winter.
Why do Knees Get Inflamed in Colder Months?
Cold weather can bring more than just a chill—it often leads to joint pain and inflammation, especially in the knees. But why?
Reduced Blood Flow: Cold weather constricts blood vessels, slowing circulation to your joints. This can lead to stiffness and increased swelling.
Tight Muscles and Tendons: Muscles tighten in colder temperatures, which can put additional pressure on the knees and increase discomfort.
Barometric Pressure: Changes in atmospheric pressure can cause joint tissues to expand slightly, which may trigger inflammation.
Less Movement: We tend to move less in colder months, which reduces synovial fluid circulation in the joints, leading to stiffness.
The Importance of Hydration in Cold Weather
It’s easy to forget about hydration when it’s cold, but staying hydrated is just as important in winter as it is in summer, especially for joint health. Here's why:
Joint Lubrication: Proper hydration helps maintain synovial fluid, which keeps your joints moving smoothly.
Toxin Removal: Staying hydrated helps your body flush out inflammatory toxins that can build up in your joints, reducing inflammation.
Energy Levels: Dehydration can cause fatigue, which might make you less likely to stay active—leading to stiffer joints.
Best Winter Foods for Joint Health
What you eat can have a huge impact on how your joints feel, especially in the winter. Try incorporating these anti-inflammatory, joint-friendly foods into your meals:
Turmeric: A powerful anti-inflammatory that can reduce joint pain and stiffness.
Ginger: Helps improve circulation and has anti-inflammatory properties that benefit joints.
Omega-3 Rich Foods: Foods like salmon, chia seeds, and walnuts can help reduce inflammation and support joint health.
Dark Leafy Greens: Spinach and kale are rich in antioxidants, which help fight inflammation.
Cold Weather and Joint Stiffness: Move More, Hurt Less
Whether it's the shorter days or the colder air, the tendency to stay indoors can lead to more sedentary habits, which directly impacts joint health. Don’t you worry I love to netflix and chill too!
Why it Matters: When you move less, your joints can become stiff and achy, and over time, this can lead to muscle weakness and decreased flexibility. If you’re already dealing with knee discomfort or joint pain, this can make things worse.
Movement Tip: Incorporate gentle, daily movement to keep your joints lubricated and flexible. Here are a few easy things you can do throughout the day and even on the couch:
Seated Leg Extensions: While sitting, extend one leg in front of you, hold for a few seconds, and then switch legs. This simple move can help stretch your knees and keep them moving.
Standing Quad Stretch: Stand on one leg, grab your other ankle, and gently pull it toward your glutes. This helps stretch your quadriceps, which support your knees.
Take Frequent Walks: Even a short 10-minute walk can help increase circulation, reduce stiffness, and keep your joints mobile.
Small suggestion: Set an alarm or reminder every hour to get up, stretch, or walk around. The more you move, the better your knees (and entire body) will feel!
Try The Corrective Collective for 2 Weeks Free!
At The Corrective Collective, we believe that taking care of your body goes beyond just exercise—it’s about understanding and addressing each zone of the body that impacts your movement and overall well-being. From your knees and hips to your shoulders, neck, and lower back, our platform helps you move mindfully, reducing stiffness, improving mobility, and enhancing alignment.
By tuning into your body’s pain points and dedicating time to the zones that need attention, just two short sessions a week can lead to real improvements in how you move and feel.
As we settle into the fall season, we’re offering you 2 WEEKS FREE to explore The Corrective Collective. During this trial, you’ll have access to:
Warm-up routines for every zone of the body, designed to improve flexibility, reduce stiffness, and prepare you for daily movement.
Expert-guided corrective exercises to help relieve chronic pain, prevent injury, and support your long-term health.
Personalized movement plans tailored to your body’s needs, helping you move in ways that feel good for you.
Ready to get started? Click here to claim your 2-week free trial and experience the benefits of tailored corrective exercises.
As the colder months settle in, it’s easy to feel more sluggish and stiff, but with mindful movement and a few simple changes, you can keep your joints happy and healthy all winter long. Remember, small, consistent steps can make a big difference in how you feel.
Take care of yourself, stay warm, and keep moving—even when staying curled up indoors sounds tempting. Your body will thank you!
In love & alignment,
Maddie
