Surgeon Shares Simple Ways To Keep Knees Active As Winter Chill Sets In

Mid-October brings a seasonal drop in temperature, and many people across the country experience tight joints and stiff knees on waking up. Research has not settled on one exact cause for cold-weather joint pain, but people move less when it is cold, and muscles lose some warmth and flexibility.

Expert Advice And Warm-Ups

Joint and knee replacement surgeon Dr Sushil Sharma notes that the knee relies heavily on the quadriceps in front and hamstrings at the back. In cooler air, these muscles and stabilizing tissues tighten up during the first few minutes of movement, which is especially noticeable for people with osteoarthritis. To counter this, Dr Sharma advises doing ten minutes of indoor preparation before a walk, starting with slow ankle circles, gentle knee bends, straight-leg raises while still seated or lying in bed, and marching on the spot to raise muscle temperature and move fluid through the joint. Wearing layered clothing and a snug knee sleeve on cold morning walks also helps retain warmth.

Activity And Strength Tips

The World Health Organisation recommends that adults get at least 150 to 300 minutes of moderate-intensity aerobic activity every week. Dr Sharma notes that three ten-minute sessions spread across the day count just as well as one long walk. On cold or polluted days, stationary cycling, a heated pool, step-ups, or sit-to-stand repetitions can fill the gap, while low-impact choices are kinder to the knee than sudden running or stair climbing. Stronger thigh and hip muscles help share the load on cartilage, and two or three short strength training sessions a week built around partial squats, glute bridges, and wall sits can steady the knees. Dr Sharma also suggests shifting outdoor walks to the late morning or early afternoon once the day has warmed.

Context

Joint stiffness during colder weather is a common physical response as lower temperatures affect muscle flexibility and circulation around major joints. Medical experts often recommend low-impact indoor exercises and proper warm-ups to maintain joint mobility during seasonal transitions without risking injury.