Living with Osteoarthritis: 10 Winter Pain Relief Tips That Work

Osteoarthritis is a degenerative joint disease that causes cartilage breakdown, joint stiffness, and pain. Many people with osteoarthritis notice their symptoms worsen during cold weather, making winter especially challenging.

When temperatures drop, joints can become stiff, inflamed, or more sensitive. The good news? With the right strategies, you can manage your pain and stay active all season long.

Here are 10 doctor-approved tips to help relieve osteoarthritis symptoms this winter.

1. Stay Warm

Cold temperatures can tighten muscles and increase joint sensitivity.

• Wear layers, gloves, and thermal socks
• Use heated blankets or a heating pad on sore areas
• Take warm showers or soak in a hot bath to loosen joints

2. Keep Moving

Inactivity can worsen stiffness. Regular, low-impact movement helps maintain joint flexibility.

• Try indoor walking, yoga, light stretching, or swimming in a heated pool
• House chores and mall walking also count as gentle activity

3. Check Your Vitamin D

Shorter days mean less sunlight—and potentially lower vitamin D levels.

• Vitamin D supports bone and joint health
• Ask your doctor if supplements are right for you during the winter

4. Try Compression

Compression gloves or sleeves may reduce swelling and improve circulation.

• Especially helpful for hand pain
• Bonus: they keep your joints warm

5. Schedule a Massage

Massage therapy can reduce muscle tension and improve blood flow.

• Choose a therapist familiar with arthritis-friendly techniques
• Massages may also improve sleep and lower stress levels

6. Prioritize Sleep

Joint health relies on quality rest. But pain and inflammation can interfere with sleep.

• Limit caffeine after 2 p.m.
• Create a relaxing bedtime routine to help you wind down

7. Reduce Sugar Intake

Sugar can trigger inflammation, which may worsen joint pain.

• Replace sugary treats with anti-inflammatory options like herbal teas or fruit
• Talk to a nutritionist about managing inflammation through diet

8. Stay Hydrated

Even in winter, dehydration affects joint lubrication and increases stiffness.

• Drink water regularly throughout the day
• Herbal teas and broth-based soups are hydrating and warming options

9. Consider Over-the-Counter Relief

Ask your doctor about medications to manage flare-ups.

• Acetaminophen or NSAIDs may reduce pain and inflammation
• Use as directed and under medical guidance

10. Ask About Fish Oil

Fish oil supplements may reduce inflammation associated with osteoarthritis.

• Rich in omega-3 fatty acids
• Talk to your doctor before adding new supplements to your routine

Get Expert Joint Care at BASS Medical Group

You don’t have to live with chronic joint pain. At BASS Medical Group, our team of specialists can help you manage osteoarthritis symptoms with a personalized treatment plan that works year-round.

Whether you need physical therapy, pain management, or supplement guidance—we’re here to help.

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