Angus Lally, Senior Physiotherapist & TPI Accredited Golf Swing Assessor
Why Does Everything Hurt More in Winter?
Have you ever noticed that as soon as winter descends, that old knee injury from your glory days of sport suddenly starts making itself known again? Or perhaps you stand up from the couch and make a noise that sounds like popcorn in the microwave? If so, you’re in good company.
Every winter we see an increase in people reporting stiff backs, sore joints, tight muscles and old injuries that seem to have woken up from hibernation. While the weather itself isn’t necessarily causing the pain, there are a few reasons why your body might feel a little less enthusiastic about moving when the temperature drops.
To begin with, colder temperatures can make muscles and connective tissues feel stiffer. Think of it like trying to stretch a cold rubber band versus a warm one – these parts of your body generally need a little more encouragement to get moving during winter.
Then there’s the fact that many of us become slightly more iindoorsy’ when it’s cold. The morning walk becomes a morning coffee by the heater. The gym session becomes a blanket on the couch. These decisions lead to less movement which can result in greater stiffness, which can in turn result in a frustrating cycle of aches and pains.
Some people also swear they can predict the weather with their joints. While the science isn’t completely clear, changes in atmospheric pressure may influence how sensitive certain joints and old injury sites feel. If your knee can forecast rain better than the Bureau of Meteorology, you’re certainly not the first person to report it.
What To Do About Winter Aches and Pains
The good news is that you don’t need to spend winter wrapped in bubble wrap.
Keep moving. This is by far the most effective strategy. Regular movement helps lubricate joints, improve circulation and reduce stiffness. It doesn’t have to be intense, even a walk around the block can make a difference.
Warm up before exercise. Your muscles may need a little extra time to get ready in colder weather. Spending five to ten minutes warming up can make your regular activities feel much more comfortable.
Use heat wisely. Warm showers, heat packs and wearing extra layers of clothing can help reduce stiffness and make movement easier.
Stay consistent with exercise. Winter is often when good habits quietly disappear. Maintaining your strength, mobility, and fitness routine can make a huge difference to how your body feels.
Don’t underestimate sleep. A poor night’s sleep can increase pain sensitivity and make everyday aches feel much worse.
How Can Physiotherapy Help?
If your winter aches are becoming more than just a mild annoyance, physiotherapy can help identify what’s driving the problem. Sometimes it’s simply reduced mobility and strength, others it might be an old injury that needs a tune-up. Occasionally, there could be an underlying issue that needs a more targeted treatment approach.
A physiotherapist can assess your movement, identify contributing factors, and provide a personalised plan to improve mobility, strength, and confidence with activity. Hands-on treatment, exercise prescription, and practical advice can all help you stay active throughout the colder months.
Winter may be unavoidable, but feeling stiff, sore and creaky doesn’t have to be. If you find yourself making involuntary sound effects every time you get off the couch, it might be time to book in for a check-up.
You can see me at our Leeming clinic on Monday, Wednesday and Friday, or Palmyra on Tuesday and Thursday. Appointments can be booked online here or by calling the clinics.
