When winter hits Kamloops, a lot of people say:
“I can feel the cold in my knees,”
“My hands are so stiff today,”
“My old injury always aches when the weather changes.”
If your joints feel more sore or stiff in the winter, you are not imagining it.
At the same time, it’s not as simple as “cold equals pain.”
In this post we’ll look at:
What research actually says about weather and pain
How winter can change how your joints feel
Simple ideas to help you cope
When joint pain needs a closer look
How massage therapy can fit into your plan
This information is general and does not replace advice from your doctor or other health-care providers.
1. What does the research say about weather and pain?
Scientists have been asking, “Does the weather really affect pain?” for many years. The short answer:
Yes, weather seems to affect pain for some people.
The effect is usually small and is only one part of the picture.
A 2023 review looked at 14 studies on people with osteoarthritis. It found that:
Lower temperatures,
Higher air (barometric) pressure, and
Higher humidity
were linked with slightly higher joint pain scores.PubMed+1
Another large U.K. study called Cloudy with a Chance of Pain followed thousands of people with long-term pain using a smartphone app. Pain was more likely to be worse on humid, windy days with lower air pressure.PMC+1
Earlier research in people with knee osteoarthritis also found that changes in barometric pressure and temperature were linked with changes in pain.PubMed
So overall:
Weather does seem to nudge pain levels up or down for some people, but it’s not the only reason joints hurt.
2. How winter can change how your joints feel
Here are a few reasons your joints might feel different when the temperature drops.
a) Air pressure shifts
The air around us has weight. This is called barometric pressure. When a storm system moves in or the weather changes, this pressure can drop.
Some researchers think that changes in pressure may slightly change the way tissues around a joint behave, especially if there is arthritis or previous injury. This may make sensitive joints feel more achy or stiff.environmentalphysio.com+1
b) Colder tissues feel stiffer
In colder weather, your body works harder to keep your core warm. That can leave your hands, feet, and other areas feeling cooler and stiffer.
Cooler muscles and soft tissues may not stretch and move as easily. This can make it feel harder to get going in the morning or after sitting for a while.
Think of a cold elastic band — it doesn’t stretch as smoothly as a warm one.
c) We often move less in winter
Short days, ice, and snow can make it harder to get outside. Many people:
Walk less
Avoid stairs or hills
Spend more time sitting at work or on the couch
Less movement can lead to stiff joints and weaker muscles, which may increase pain over time. For people already living with osteoarthritis or other long-term pain, this drop in movement can have a big impact.
d) Mood, stress, and sleep also matter
Winter can affect more than just your joints:
Less sunlight can affect mood and energy.
Busy holiday seasons and money stress can raise tension.
Pain can make sleep harder, and poor sleep can make pain feel worse.
Our nervous system, mood, and sleep all play a role in how strongly we feel pain. Weather is one part of that bigger picture.The Washington Post
3. What you can do day-to-day
You can’t change the weather, but you can often change how your body responds to it. Here are some simple ideas that are usually safe for most people.
If you have a medical condition or are unsure what’s right for you, check with your health-care provider first.
a) Use warmth wisely
Dress in layers so you can adjust easily.
Keep commonly sore areas (knees, hands, low back) warm with clothing or wraps.
A warm shower, bath, or heating pad (used safely) can make it easier to start moving.
Warmth does not “fix” joint damage, but many people find it helps muscles relax and reduces the feeling of stiffness.
b) “Oil the hinges” with gentle movement
Your joints are built to move. Think of movement as gently “oiling the hinges.”
Ideas:
Short indoor walks at home, at the mall, or at work
Simple stretches during TV breaks
A few basic strength exercises 2–3 times per week, focusing on hips, knees, and core
If sidewalks are clear, a relaxed walk on the Rivers Trail or around your neighbourhood
On days when pain feels worse, you can turn the dial down (less time, fewer repetitions) instead of stopping completely.
c) Make your home and work set-up joint-friendly
In winter, we tend to sit more. Small changes to your set-up can make a big difference over time:
Adjust your chair so your feet are flat and your knees are roughly level with your hips.
Keep screens at eye level so you’re not always bending your neck.
Take brief movement breaks every 30–60 minutes, even just a lap around the room.
These small habits can help with neck, shoulder, and low back pain, especially in the colder months.
d) Plan for safer winter walking
If you’re worried about falling, your body may tense up, which can increase pain.
Choose good winter footwear with grip.
Use handrails and take smaller steps on icy sections.
Consider walking poles if you need extra balance.
If balance feels shaky or you’ve already had a fall, speak with a health-care provider about a plan to build strength and confidence.
4. How massage therapy can help
Massage therapy does not cure arthritis or change the weather. But it can be a useful part of a winter coping plan.
Working with a Registered Massage Therapist (RMT) can help you:
Explore comfortable, relaxing hands-on treatment
Learn about pain and how many factors (including weather) can influence it
Build a realistic movement and self-care plan for the winter months
Feel more confident staying active, instead of “hibernating”
At Well+Able, our RMTs focus on gentle, evidence-informed care and education. We’ll listen to your story, look at how you move, and help you come up with a plan that fits your life — not the other way around.
5. When joint pain needs a closer look
Sometimes joint pain is a sign that something more serious is going on.
Please seek medical attention promptly if you notice:
A joint that is very hot, red, or swollen, especially with fever or feeling unwell
Sudden joint pain after a fall or accident
A joint that looks misshapen or you cannot use or put weight on
Sudden, severe pain that is very different from your usual pain
These can be signs of infection, fracture, or other urgent problems that need medical care. Mayo Clinic+1
Also talk to your doctor or nurse practitioner if:
Joint pain has lasted more than 6 weeks
Pain is waking you at night regularly
You are worried about the cause of your painCleveland Clinic+1
6. Getting support in Kamloops this winter
If winter is making your joints harder to live with, you don’t have to handle it alone.
At Well+Able Integrated Health, our RMTs can:
Listen to your story and assess your joints and muscles
Help you understand what might be driving your pain
Offer massage therapy that respects your comfort and goals
Work with you on a step-by-step plan for movement and self-care
If you’d like support with winter joint pain:
👉 Book now through our online booking system at wellandable.ca or call the clinic.
Let’s help you move a little more easily through the colder months.