Sore joints now it’s getting cold? It’s tempting to be less active – but doing more could help you feel better

One in three Australians has a musculoskeletal condition involving joint pain, and the most common cause is arthritis. Around 3.6 million Australians have arthritis and this is projected to rise to 5.4 million by 2030.

For some people with joint pain, cold weather seems to make it worse. But temperature is just one factor impacting perceptions of greater pain during winter. Other factors include those we have some level of influence over, including sleep, behavioural patterns, mood and physical activity. Emerging research suggests greater pain levels in winter may also be related to a person’s perception of the weather, lack of vitamin D and fluctuations in their disease.

Physical activity is one of the best treatments to increase function, strength and mobility – and improve quality of life. It also promotes mental and physical health and reduces the risk of other chronic diseases.

But pain can be a barrier to exercise and activities you’d usually do. So what can you do about it?

Our brain tries to protect us

When it comes to pain, our brain is very protective: it’s like an inbuilt alarm system and can warn us about impending danger or harm that has occurred so we can respond.

But it’s not always a reliable indicator of actual damage or trauma to the skin, muscle or bone, even when it feels like it is. In some instances, this warning system can become unhelpful by setting off “false alarms”.

Joint pain and stiffness can also appear to worsen during colder weather, prompting fears we could make it worse if we undertake or overdo movement. This can result in people avoiding physical activity – even when it would be beneficial – which can worsen the pain.

We tend to exercise less when it’s cold

Seasons affect how much physical activity we get. Summer months bring warmer weather, longer daylight hours and people get outdoors more. Warmer weather also tends to elicit a positive outlook, a lift in mood and burst of physical activity to fulfil New Year’s resolutions.

Cooler months can mean a decline in physical activity and more time being cosy indoors. A reduction in movement and less exposure to light may evoke higher levels of joint pain and can be associated with a reduction in our overall sense of well-being and mood.

This can create a cycle where symptoms worsen over time.