Arthritis: A Practical Guide to Managing Pain This Winter
Winter brings more than just colder temperatures; for many people living with arthritis, it also brings heightened pain, stiffness, and daily challenges that make even simple movements harder. Understanding what arthritis is, recognising arthritis symptoms, and knowing precisely when to use ‘heat’ and ‘cold’ therapy can empower you to manage pain more effectively.
What Is Arthritis and Why It Hurts More in Winter
Arthritis refers to inflammation of one or more joints such as the knees, ankles, hands or even the back, neck and foot. Arthritis is an umbrella term for a range of conditions, from degenerative forms such as osteoarthritis to inflammatory autoimmune diseases like rheumatoid arthritis, in which the immune system targets the joint lining.
People commonly describe arthritis as stiff, swollen and painful joints, or difficulty in moving affected limbs and joints. Winter can amplify pain, stiffness, and discomfort.
In winter, colder weather causes muscles, tendons, and ligaments to tighten and stiffen, which reduces joint flexibility especially in the mornings. Drops in air pressure, which are more common in winter weather systems, can cause tissues around joints to expand slightly, increasing pressure within already sensitive joints.
Moreover, with cooler weather, blood vessels narrow to conserve heat. This reduced blood flow can make joints feel stiffer and more painful, particularly in the hands, feet, shoulders and neck. Shorter wintery days and reduced sunlight can also affect mood and sleep. Lower mood and fatigue can increase pain sensitivity, making arthritis symptoms feel more severe.
Types of Arthritis
- Rheumatoid arthritis – autoimmune joint inflammation.
- Osteoarthritis – wear-and-tear affecting cartilage.
- Gout – caused by uric acid crystals.
- Juvenile arthritis, psoriatic arthritis, and rheumatoid arthritis and fibromyalgia also exist.
Causes and Risk Factors
Understanding what causes arthritis helps in prevention and management. Factors include:
- Age and genetics
- Previous joint injuries
- Autoimmune conditions (rheumatoid arthritis cure remains a medical goal)
- Lifestyle factors like inactivity or obesity
- Environmental triggers like cold, damp weather, or high stress levels
How Is Arthritis Diagnosed?
Diagnosis involves a combination of physical evaluation, imaging, and lab tests. Doctors look for swelling, reduced range of motion, and characteristic pain patterns. Blood tests may help distinguish rheumatoid arthritis and fibromyalgia, while X-rays or MRIs can reveal joint damage.
Commonly assessed joints include hip arthritis symptoms, ankle arthritis, arthritis in children, arthritis in lower back symptoms, and arthritis in neck.
Managing Arthritis Pain
Heat vs. Cold Therapy
Both heat and cold therapies are effective, but each serves a distinct purpose. Understanding the difference can help manage arthritis pain better.
Cold Therapy reduces inflammation, swelling, and acute pain by narrowing blood vessels and slowing nerve signals. Use cold therapy:
- During flare-ups when a joint suddenly becomes painful or swollen.
- Right after overuse or strain on a joint.
- On sharp, localised pain in joints such as hands, knees, or elbows.
Heat Therapy is ideal for chronic, ongoing stiffness. It increases circulation, relaxes muscles, and improves flexibility. Use heat:
- When joints feel stiff in the morning.
- Before gentle movement or exercise to loosen muscles.
- On chronic pain that lingers rather than flares suddenly.
Medication and Topical Relief
Depending on severity, clinicians may recommend oral medications e.g. NSAIDS, steroids, DMARDs and monoclonal antibodies. For localised relief, topical treatments such as Biofrost® Relief™ gel can help ease pain and swelling in acute arthritis of the knee, hands, and ankle without systemic side effects, whilst Biofrost® Active™ can ease muscle stiffness in the back, neck and shoulder area, improving mobility whilst reducing pain. Available without prescription from most pharmacies, these products are safe for use in most cases and for further professional advice, your pharmacist can help determine what is most suitable.
Exercise and Mobility
Staying physically active is one of the most effective ways to manage arthritis symptoms, as regular movement helps prevent joint stiffness and maintains flexibility. Gentle, low-impact activities such as stretching, swimming, and yoga strengthen the muscles that support the joints while reducing strain and inflammation.
For people wondering about the best exercise for knee arthritis, low-impact options like cycling and aquatic exercise are particularly beneficial. These activities allow the knee to move through its full range of motion while minimizing pressure on the joint.
Consistent, joint-friendly movement also supports arthritis in the fingers, arms, back, and other affected areas by improving circulation, preserving mobility, and reducing pain over time. Even short, regular sessions of movement can make a meaningful difference in daily comfort and long-term joint health.
Diet and Lifestyle
Diet plays an important role in arthritis by influencing inflammation, joint health, body weight, and symptom severity. While food cannot cure arthritis, the right dietary choices can significantly help manage pain, stiffness, and flare-ups.
Foods that may reduce inflammation include fatty fish (salmon, sardines, mackerel) rich in omega-3 fatty acids, olive oil, nuts, seeds, fruits and vegetables, particularly berries, leafy greens, and cruciferous vegetables.
Foods that may increase inflammation include highly processed foods, refined sugars and carbohydrates, saturated and trans fats, sugary drinks and alcohol.
Excess body weight increases pressure on weight-bearing joints such as the knees, hips, and lower back so weight loss is strongly recommended to reduce joint strain, low cartilage breakdown, improve mobility and reduce pain levels.
Practical Winter Tips for Arthritis Relief
- Keep joints warm with gloves, wraps, or gentle heat sources.
- Stay active indoors to reduce stiffness.
- Apply topical gels or creams for localised relief.
- Follow a balanced arthritis diet and avoid trigger foods.
- Use heat therapy for stiffness and cold therapy for flare-ups.
If pain persists or limits daily function, consult your healthcare provider for personalised advice.
FAQs About Arthritis
What are the symptoms of rheumatoid arthritis?
Joint pain, swelling, morning stiffness, fatigue, and sometimes low-grade fever. Often affects both sides of the body.
Can arthritis cause itching?
Inflamed joints may stretch the skin, causing mild itching or tingling. Heat or topical gels can help.
Can arthritis in neck affect breathing?
Severe arthritis in neck can reduce flexibility and, rarely, affect breathing. Consult a physician if symptoms persist.
Can arthritis in neck cause wheezing and breathing problems?
Rarely, but persistent wheezing should always be medically evaluated.
Can bone on bone hip arthritis be reversed?
Advanced hip arthritis symptoms with “bone on bone” damage cannot be naturally reversed; surgery may be necessary.
Can I get rid of arthritis?
While complete reversal is unlikely, symptoms can be managed through exercise, diet, medications, and topical products.
Can stress trigger arthritis in hands?
Yes. Stress can exacerbate pain in arthritis in fingers or hands. Stress reduction, gentle movement, and warmth can help.
Can rheumatoid arthritis be cured?
Currently, a rheumatoid arthritis cure does not exist, but treatments can control inflammation and preserve joint function.
Can popping fingers cause arthritis?
No. The popping sound is harmless and does not cause arthritis.
How is arthritis diagnosed?
Diagnosis uses physical exams, imaging, blood tests, and symptom history. Joints commonly assessed include knees, hips, hands, and neck.
How to avoid arthritis in hands?
Keep joints mobile, reduce repetitive strain, wear arthritis gloves, and manage inflammation through lifestyle.
How to get rid of arthritis in fingers?
Exercise, ergonomic adjustments, topical gels, and warmth can reduce pain and stiffness.
How to cure arthritis in knee?
Complete cure is rare. Management focuses on strengthening muscles, low-impact exercise, and heat/cold therapy.
What is good to treat arthritis?
A combination of arthritis medication, topical creams, exercise, diet, and protective gear.
What is the best exercise for knee arthritis?
Low-impact activities like swimming, cycling, or gentle strength training for quadriceps and hips.
What causes arthritis?
Caused by wear-and-tear (osteoarthritis), autoimmune inflammation (rheumatoid arthritis), injury, or metabolic issues like gout.
What does arthritis feel like?
Pain, stiffness, swelling, grinding, and reduced mobility, often worse in cold weather.