How to keep your joints moving smoothly

If you feel like you can predict cold weather based on how stiff or achy your joints are, you’re on to something. Experts aren’t entirely sure why the connection exists, but it’s real. 

One theory is that low temperatures increase the thickness of joint fluid, which makes joints stiffer. 

We don’t always do ourselves any favors, either. Skipping exercise when it’s cold out, a case of the winter blues, skimping on water, and even indulging in a hot bowl of chili or other comfort food can all worsen joint pain.  

Fortunately, you don’t have to spend your fall and winter months feeling achy and miserable. Here are five ways to get relief:  

1. Layer up 

Dressing in lightweight layers can help trap and keep warm air close to your joints. Also consider using neoprene or elastic sleeves on sore joints. Available at most pharmacies, these sleeves increase local blood flow and tissue warmth.  

2. Adjust your pain meds 

Preventing the worsening of joint pain is more effective than active treatment once the irritation sets in. Talk to your provider about taking an over-the-counter medicine such as ibuprofen before cold fronts move in. That can help reduce symptoms before they get out of control.  

3. Eat well  

Research suggests that a Mediterranean diet can reduce some of the inflammation of osteoarthritis and may even ease symptoms. It’s an eating style that’s rich in fruits, veggies, healthy fats like olive oil and nuts, whole grains, and fish.  

4. Try a new activity  

It’s normal to want to be less active when it’s cold. But this reduction in joint motion may lead to more stiffness, pain, and swelling. Try moving your workout inside. You can use your One Pass® fitness benefit¹ to find indoor workout classes in your area.  

Dr. Ramos says: Small changes to your daily routine — like stretching during TV commercials or taking a short walk after meals — can support long-term mobility. 

5. Talk to your provider  

If you still can’t find relief, talk to your primary care provider. They may refer you to an orthopedic specialist in bones, joints, ligaments, tendons, and muscles. The specialist can offer other solutions, such as a steroid shot, to relieve pain. 

Independence Blue Cross offers PPO, HMO-POS, and HMO Medicare Advantage plans with a Medicare contract. Enrollment in Independence Blue Cross PPO, HMO-POS, and HMO Medicare Advantage plans depends on contract renewal. 

1. One Pass is a voluntary program offered by an independent company. The One Pass program varies by plan/area. Information provided is not medical advice. Consult a health care professional before beginning any exercise program. 

Website last updated: 9/30/2026

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