Why Do Aches and Pains Flare Up in Cooler Weather?
Maybe your knees ache a little more on a chilly morning. Maybe your shoulder starts giving you trouble whenever a cold front blows in. No matter the specifics, you’re definitely not imagining it. Many Blue Sky Physical Therapy patients report increased joint pain, muscle stiffness, and soreness during cooler weather.
So, Why Does It Happen?
There isn’t a single reason why joint pain and cooler weather can go hand in hand. Rather, research suggests it’s the result of various changes in the body that can make aches and pains more noticeable as temperatures fall:
Stiffer Muscles and Joints
Cold temperatures may contribute to muscle stiffness, making movement feel more restricted. For some people, this increased stiffness may also place additional stress on nearby joints, which can increase discomfort overall.
This is particularly common in people with arthritis, who’ll likely notice it first thing in the morning or after spending time outdoors.
Changes in Barometric Pressure
Barometric pressure refers to the weight of the air around us. Before cooler weather or storms arrive, this pressure often decreases, which may influence pressure within or around sensitive joints, potentially contributing to discomfort in some people. Even small changes may increase pressure on sensitive nerves inside the joint, leading to more discomfort for some people.
Blood Vessels Narrowing in the Cold
Cold weather also causes blood vessels to constrict to help the body conserve heat. Some people may notice that this contributes to muscle stiffness or discomfort, particularly before they’ve had a chance to warm up and move around. In many people, these symptoms can also increase joint pain.
Fortunately, many people find that their symptoms improve after warming up because blood flow increases again.
Less Overall Movement
One of the biggest reasons pain increases during cooler months has little to do with the weather itself. Rather, it has to do with a decrease in activity that often occurs during cold weather.
It’s natural to want to retreat indoors during cold weather. However, your joints and muscles need regular movement to stay healthy. If you tend to be very sedentary during winter, you might notice an increase in symptoms.
Simple Things You Can Do To Feel Better
Fortunately, there are several small daily habits you can adopt this fall and winter to help improve your body’s response to cooler weather. We recommend:
Staying Active
Regular exercise is one of the most effective ways to help manage joint pain in cold weather. Even if it’s too chilly to head outside, indoor-friendly activities like yoga or Pilates can make a big difference.
Warm Up Before You Get Moving
Give your body a few extra minutes of warm-up movements before activity–not just exercise, but also daily chores or yardwork. Brisk walking, marching in place, and dynamic stretches are all good choices.
Dress in Layers
Keeping muscles and joints warm can help reduce stiffness. Compression sleeves, gloves, or layered clothing can help retain heat during outdoor activities.
Keep Stretching Throughout The Day
Gentle stretching helps improve joint range of motion, which keeps overall movement comfortable. Focus on areas that you know tend to get stiff, such as the neck or lower back.
Listen To Your Body
If your joint pain becomes particularly uncomfortable, give Blue Sky Physical Therapy a call! Our team can help you identify factors that may be contributing to your pain and develop a solution that meets your needs. We can:
- Use manual therapy to improve joint and soft tissue mobility
- Guide you through targeted stretching and strengthening exercises tailored to your needs
- Provide you with tips on pacing activities, posture, and home exercises that help manage symptoms between visits
Don’t Let Cooler Weather Slow You Down
Aches and pains may become more noticeable as temperatures drop, but they don’t have to keep you from living an active life. A few simple lifestyle changes and personalized care from Blue Sky Physical Therapy can help reduce stiffness, improve mobility, and keep you doing the things you love throughout every season.
Call us to schedule your initial evaluation today!
Your Progress Matters To Us!
Return to Blue Sky Physical Therapy and Let’s Continue Your Journey to Wellness Together. Schedule Your Appointment Now!
Exercise of the Month
SEATED LEG EXTENSION
Sit up straight in a chair with your feet flat on the floor. Slowly extend one leg out in front of you until it’s straight, squeezing your thigh muscle. Hold briefly, then lower it back down with control. Alternate legs or complete all reps on one side before switching.
3 Sets, 10 Reps (each leg). (Materials needed: chair)
Staff Spotlight
Erin Mack, PT, DPT
Erin practices physical therapy with a foundation in exercise science and a passion for utilizing movement to help empower her patients to reclaim control of their lives. She earned her Bachelor’s degree in Exercise Science from The University of Indianapolis, where she excelled as a student-athlete in Division II Volleyball. Building on this, Erin received her Doctorate in Physical Therapy from the same institution. With a commitment to promote wellness and physical rehabilitation, Erin relocated to West Palm Beach, Florida where she dedicated the past few years to delivering exceptional care in outpatient orthopedic and sports medicine settings. Her commitment to an active lifestyle is evident through her personal athletic endeavors, including high jump, figure skating, collegiate-level volleyball, and Olympic weightlifting.
Beyond her professional pursuits, Erin enjoys various hobbies, including travel, hiking, photography, cooking, yoga, and spending time with friends, family, and her cat.
Professional Experience and Education:
Her professional experience spans a wide spectrum, encompassing outpatient rehabilitation, post-surgical care, neurologic rehabilitation with stroke and traumatic brain injury patients, vestibular rehabilitation, NICU/ICU rehab, rehabilitation of high school and college athletes, and geriatric care.
Continuing Education:
Erin’s dedication to continuous learning is reflected in her certifications, which include Dry Needling Certification and Graston Technique proficiency. With a holistic approach to healthcare and a commitment to enhancing patients’ quality of life, Erin is a valued member of the healthcare community, dedicated to making a positive impact through her expertise and compassionate care.
- Intricate Art Dry Needling 1
- Intricate Art Dry Needling 2
- Graston Technique M1
- Maitland-Australian Physiotherapy Seminars: MT-1: Essential Peripheral
Certifications:
- Dry Needling Certification
- Vestibular Rehab Certification
- American Red Cross CPR/AED/First Aid
Is Your Body Ready for Fall Hiking?
Cooler temperatures and colorful foliage make fall one of the best times to hit the trails. But uneven terrain, longer climbs, and slippery leaves can place extra demands on your muscles and joints. Taking a few weeks now to prepare your body can help you hike farther, feel stronger, and help reduce your risk of injury.
Prepare Your Body for Winding Trails and Steep Terrain
1. Get your legs trail-ready.
Strong legs help you manage steep climbs and controlled descents. Exercises like squats, step-ups, and lunges can help build strength where you need it most.
2. Work on your balance.
Hiking trails are rarely flat. Balance exercises, such as standing on one leg or heel-to-toe walking, can help your body react to rocks, roots, and uneven ground.
3. Build your endurance.
If you’ve spent the summer away from the trails, avoid jumping into a long hike right away. Begin with shorter walks at a lower incline and gradually increase your distance and elevation. This gives your muscles, heart, and lungs time to adapt.
Enjoy Every Step This Fall
A little preparation goes a long way, especially when it comes to fall hiking. And if you’d like a little more personalized guidance, don’t hesitate to reach out to Blue Sky Physical Therapy!
Our one-on-one approach helps identify movement or areas of weakness before they become bigger setbacks. Through hands-on treatment, personalized strengthening, balance training, and Pilates-based rehabilitation, we can help improve your stability, confidence, and endurance so you're better prepared for the trails ahead.
If you want to ensure you make the most of your fall hikes, schedule an evaluation with our team today. We’re here to help you treasure every mile.
We had such a wonderful experience at Blue Sky Physical Therapy! My daughter has spent the last several months working with Renee Jones to rehabilitate her knee, and the progress has been incredible. Renee has not only helped improve her strength and mobility, but she’s also given her the confidence to get back to competing at her highest level in high school sports. She truly cares about her patients, takes the time to understand their goals, and creates a plan that helps them succeed. We are so grateful for Renee's expertise, encouragement, and support throughout this journey. I highly recommend Renee and the entire team at Blue Sky Physical Therapy to anyone looking for exceptional care!
Enjoy a comforting, flavor-packed meal with this One-Pot Braised Chicken with Kale and White Beans recipe. Tender chicken, hearty white beans, and nutrient-rich kale come together in a savory, satisfying dish that makes weeknight cooking simple and delicious.
Enjoy This Featured Recipe!
One-Pot Braised Chicken with Kale and White Beans
- 2 tbsp Olive oil
- 1 tsp Paprika
- 1 tsp Sea salt
- 1/2 tsp Black pepper
- 8 Bone-in, skin-on chicken thighs
- 1 Shallot, minced (about 1/2 cup)
- 1 1/2 cups chicken broth, divided
- 1 tbsp Dijon mustard
- 2 tbsp Cold butter
- 2 tbsp Lemon juice
- 1 tsp Freshly chopped tarragon, plus more for garnish
- 1/4 cup Capers
- 10 cups Kale, stems removed, roughly chopped
- 1 13.5 oz can white cannellini beans
- In a large skillet or braiser with a tight fitting lid heat 1 tablespoon of olive oil over medium/high heat.
- In a small bowl mix together paprika, salt and pepper. Pat the chicken thighs dry and season them generously with the paprika mixture.
- Place the thighs, 4 at a time, skin side down into the pan. Cook until skins are golden brown and crisp, about 5 minutes. Flip and continue to cook until the other side is just browned, about 3 more minutes. Transfer chicken to a plate and repeat with remaining chicken thighs.
- In the same pan add the shallots and cook over medium heat, stirring often, until just tender, about 4 minutes.
- Add 1 cup of the chicken stock to the pan along with the dijon mustard. Bring liquid to a simmer, stirring and scraping up brown bits with a wooden spoon. Allow to simmer on medium low heat until sauce reduces to about 1 cup and thickens enough to lightly coat the back of a wooden spoon, about 5 minutes.
- Remove from heat and slowly whisk in cold butter. Once the butter is incorporated, stir in the lemon juice, capers and tarragon.
- Add the kale and white beans to the pan and toss until greens are lightly coated with the sauce. Add the chicken back to the pan, tucking each thigh into the greens.
- Drizzle the remaining broth over the entire dish, bring to a simmer, cover and cook on low heat for 30 minutes. Remove from heat, transfer to a large serving platter and serve as is or over mashed potatoes or a bed of creamy polenta. Enjoy!
- If you want to take the extra step for good crispy skins, remove the lid and place the entire dish under the broiler on the center rack for 3 minutes, or until skins start to bubble.
