Winter’s arrival brings cosy sweaters, hot drinks, and, unfortunately for many, increased joint and muscle problems. The drop in temperatures can impact bone health, worsen existing orthopaedic issues, and even lead to new ones. Here’s a closer look at five common orthopaedic conditions that worsen during winter and simple steps to keep them under control.

1. Arthritis

For people with arthritis, cold weather often means more pain and stiffness. Whether it’s osteoarthritis or rheumatoid arthritis, winter can amplify discomfort.

What You Can Do:

• Keep your joints warm with layers and thermal wraps
• Stay active with indoor exercises to maintain mobility
• Use warm compresses or heating pads to relieve aches

2. Lower Back Pain

Back pain tends to flare up during winter due to tighter muscles and less physical activity. Everyday tasks or bending over can make things worse.

Prevention Hacks:

• Don’t skip on stretching—loosen up before and after physical activity
• Opt for ergonomic seating that supports your lower back
• Avoid heavy lifting or lift with proper technique to avoid strain

3. Frozen Shoulder

Frozen shoulder, characterised by limited movement and pain, can worsen with reduced activity in colder months.

Quick Fixes:

• Keep your shoulders moving with light stretching and rotation exercises
• Apply warmth to reduce stiffness and discomfort
• Avoid inactivity—it’s a recipe for trouble

4. Joint Stiffness in Seniors

For older adults, joint stiffness during winter is a common complaint. Reduced activity and lower temperatures can lead to less lubrication in the joints.

Ways to Help:

• Encourage light exercises like gentle walking
• Maintain a diet rich in omega-3s and vitamin D
• Keep living areas warm to avoid stiffness

5. Slip-and-Fall Fractures

Winter conditions are notorious for causing slips and falls, leading to fractures. This is particularly dangerous for people with osteoporosis.

Stay Safe:

• Invest in shoes with excellent grip and traction
• Take your time walking —no rushing
• Use assistive devices like canes if you feel unsteady

Bonus Tips for Winter Bone Health

• Hydration Matters: Drink water to keep your joints hydrated
• Get Moving: Avoid sitting for long periods; staying active prevents stiffness
• Soak in Sunshine: Spend time outdoors during daylight hours to boost vitamin D
• Check-In with a Specialist: Persistent pain deserves attention—don’t wait

Winter doesn’t have to mean suffering. With a few proactive steps, you can enjoy the season while keeping your bones and joints in top shape. If you’re unsure about your symptoms or need more personalised advice, don’t hesitate to contact an orthopaedic expert.