Why Pain Feels Worse in the Winter (And What You Can Do About It)

It's that time of year when the weather gets colder, it gets darker earlier, and a lot of times we are not as active in the winter as we are in the summer.

Leading to a question we get asked often..... Why does it seem like I have more aches and pains in the winter? 🤔

Ready why your pain feels worse in the winter, below! ⬇️

1. Less Movement = Less Blood Flow

Cold weather and shorter days naturally lead to:

• More sitting

• Fewer walks

• Less overall activity

  
  

When joints and muscles don’t move as much, they lose circulation — which can lead to stiffness, tightness, and increased sensitivity.

Motion really is lotion.

2. Cold Temperatures Affect Tissues

Cold can cause muscles and connective tissue to feel tighter and less elastic. This doesn’t mean anything is “damaged,” but it can make your body feel more restricted — especially first thing in the morning.

3. Stress Plays a Bigger Role Than You Think

The holidays + end-of-year stress + disrupted routines = increased tension.

Stress impacts:

• Muscle tone

• Breathing patterns

• Pelvic floor tension

• Pain sensitivity

  
  

This is why symptoms like neck pain, jaw tension, headaches, and pelvic floor issues often flare this time of year.

4. Old Injuries Don’t Like Sudden Changes

If your activity drops during winter — then suddenly spikes (shoveling, skiing, holiday workouts) — your body may struggle to adapt.

Pain isn’t always about weakness; often it’s about load management.

What You Can Do About It (Beyond “Rest”)

1. Keep Movement Simple and Consistent

You don’t need intense workouts to feel better.

Aim for:

• Daily walks

• Gentle mobility

• Short strength sessions

• Breathing work

  
  

Consistency > intensity.

2. Warm Up More Than You Think You Need

Cold muscles need extra prep.

Try:

• 5–10 minutes of light movement

• Dynamic mobility instead of static stretching

• Gradual load instead of jumping right in

  
  

3. Address the Root Cause — Not Just Symptoms

If pain keeps returning each winter, it’s often because:

• Movement patterns haven’t been addressed

• Strength deficits remain

• Stress + breathing patterns are contributing

• Pelvic floor coordination is off

  
  

This is where individualized physical therapy can make a huge difference.

4. Don’t Wait Until Pain Is “Bad Enough”

One of the most common things we hear:

“I wish I wouldn’t have waited so long.”

Early support often means:

• Faster progress

• Fewer flare-ups

• Less frustration

• More confidence moving again

  
  

When Should You Get Help?

If you’re dealing with:

• Pain that lingers or keeps coming back

• Stiffness that limits workouts or daily life

• Pelvic floor symptoms (leaking, urgency, heaviness, pain)

• A feeling that something just isn’t right

  
  

You don’t need to “push through it.”

How We Help at Evolv

At Evolv Physical Therapy & Performance, we help active adults:

• Move with confidence

• Understand why pain is happening

• Build strength and resilience — not fear

• Stay active year-round (yes, even in Wisconsin winters)

  
  

📅 Curious if PT could help you this winter?

Schedule your FREE phone consultation with one of our expert therapists today!

Schedule Your FREE Phone Consult Here!

Ever wonder what a Consult Call entails? Click the button below to read more about our consult calls.

Read more here!