Why You Feel Stiffer in Winter — And What You Can Do About It
- Dr. Nicole Ballantyne
- 4 days ago
- 3 min read
If you’ve ever noticed your body feeling stiffer, tighter, or more achy during the winter months, you’re definitely not alone. Many people experience increased muscle and joint discomfort as the temperature drops — and it’s not just in your head. There are real physiological reasons why colder weather affects the way we move and feel.
In this post, we’ll break down why this happens, what it means for your body, and practical ways to stay mobile all winter long.
Why Cold Weather Can Increase Stiffness
1. Reduced Circulation
When temperatures drop, your body naturally redirects blood flow toward vital organs to preserve heat. This means there’s less circulation going to your muscles and joints, which can leave them feeling tight, slow, or harder to move.
2. Lower Activity Levels
Most of us move less in the winter without realizing it. Shorter days, colder weather, and icy sidewalks mean fewer spontaneous walks or outdoor activities. Less movement = more stiffness.
3. Changes in Tissue Temperature
Colder temperatures cool the soft tissues in your body (like muscles, tendons, and ligaments). Cooler tissues are less elastic and don’t stretch or contract as easily — making them feel “stuck” or restricted.
4. More Time Sitting Indoors
Winter tends to bring more time at home, more screen time, and more prolonged sitting. And extended sitting is one of the fastest ways to increase muscle tension and joint stiffness.
The Good News: You Can Reduce Winter Stiffness with Simple Habits
You don’t need an hour-long workout or fancy equipment to keep your body feeling good in cooler months. Small, consistent habits make a huge difference. Here are four winter movement tips I often share with my patients:
1. Start Your Day with 5–10 Minutes of Mobility
A short routine helps warm your joints, increase circulation, and “wake up” the muscles that get tight overnight. Think gentle stretches, spinal mobility, hip 90/90's, or cat-cow.
2. Stay Consistent with Walking — Even Indoors
If sidewalks are icy or the weather is brutally cold, try mall walking, hallway laps, or a treadmill. Walking is one of the best low-impact ways to boost circulation and reduce stiffness.
3. Avoid Long Periods of Sitting
Set a timer for every 45–60 minutes. Stand up, stretch, walk to another room, or move your spine through a few ranges of motion. Even 20–30 seconds helps.
4. Warm Up Before Outdoor Activity
Whether you’re shovelling snow, walking the dog, or heading out for errands, take a minute to move first. A quick warm-up improves circulation, reduces injury risk, and makes your body feel more prepared.
When to Seek Professional Help
Winter stiffness is common, but it shouldn’t stop you from enjoying your daily activities. If you’re experiencing:
Persistent or increasing pain
Limited range of motion
Pain that interferes with sleep or daily tasks
Difficulty warming up no matter what you do
…it may be worth getting things checked out. Often, a personalized mobility program, chiropractic care, or soft tissue work can make a noticeable difference.
Final Thoughts
Your body is built to move — and in the colder months, it needs a little extra help to stay flexible and comfortable. The key is consistency. A few minutes of movement each day goes a long way toward reducing winter stiffness.
If you’re looking for guidance or want a mobility plan tailored to you, feel free to reach out. I’m always happy to help you move and feel your best, no matter the season.
Stay moving. Stay well.
Dr. Nicole Ballantyne
📅 Book your appointment today!
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