Winter in Australia brings chilly mornings, grey skies, and the irresistible urge to hibernate. But for many, it also brings something far less cosy: an unwelcome increase in joint stiffness, muscle aches, and old injuries flaring back up.
If you’ve noticed that your body feels more sluggish, tight, or painful in the colder months, you’re not alone and it’s not your imagination. In this blog, we’ll explore why your pain might feel worse in winter, what your body is trying to tell you, and the best physiotherapy strategies to relieve discomfort and get you moving well again.
The connection between cold weather and increased physical discomfort is well-documented. While everyone experiences pain differently, there are a few common reasons you might feel worse in winter:
1. Cold Temperatures Tighten Muscles and Joints
When the temperature drops, your muscles naturally contract to conserve heat. This can lead to increased stiffness and reduced flexibility, particularly in areas that already lack mobility. For those managing arthritis or previous injuries, the cold can further restrict blood flow, exacerbating discomfort.
2. Barometric Pressure Changes
Some people are sensitive to shifts in barometric pressure, the air pressure around us that drops before cold or wet weather. These changes can cause tissues to expand slightly, irritating nerves and worsening pain.
3. Reduced Physical Activity
Let’s be honest: when it’s freezing outside, it’s much harder to stay motivated. Many people become more sedentary in winter, which can lead to muscular imbalances, tightness, and joint stiffness. Less movement also means less blood flow and lubrication to your joints.
4. Mood and Sleep Disruptions
Colder months can disrupt your circadian rhythm and affect your mood. Reduced sunlight exposure is linked to lower serotonin levels and higher rates of seasonal affective disorder (SAD). When your mental wellbeing dips, pain perception often increases.
While it’s completely natural to slow down a bit in winter, going full hibernation can lead to a few unintended consequences:
If you’ve been holding off on moving or exercising because of pain, it could be a sign that your body needs professional support, not just more rest.
Occasional stiffness is normal in colder weather, but it shouldn’t persist or worsen over time. Here are a few signs it’s time to see a physiotherapist:
Pain is your body’s way of asking for help. If it’s speaking up more than usual this winter, it’s worth listening.
You don’t need to wait for spring to feel better. Here are five trusted ways to manage aches and pains right now:
1. Heat Therapy
Apply a heat pack to tight or painful areas for 15 – 20 minutes. This increases blood flow, reduces muscle tension, and provides temporary relief.
2. Gentle Mobility Exercises
Simple daily movements like cat-cow stretches, shoulder rolls, and ankle circles help keep your joints lubricated and muscles active.
3. Manual Therapy
Hands-on treatment from a physiotherapist can release tension, improve circulation, and promote healing in targeted areas.
4. Home Stretching Program
A tailored stretching plan helps maintain range of motion and relieve muscle imbalances caused by sitting too much or staying in one position.
5. Keep Moving (Even Just a Little)
You don’t have to do a full workout. Short walks, gentle yoga, or even standing up to stretch during the day can make a big difference.
Think of winter as your warm up phase for spring. Addressing aches and mobility issues now means you’ll be ready to return to running, sports, gardening, or even just long walks in the sunshine with less risk of injury.
A physiotherapy assessment can uncover any problem areas, help you build a winter proof movement plan, and make sure your body is ready to move into the next season strong.
If winter has been wearing you down, you don’t have to push through the pain. At Progressive Physiotherapy, our experienced team can help you move better, feel stronger, and stay active all year round.
Book an assessment today and get back to feeling good in your body, even in winter.
Natalie Batistic completed a Bachelor of Exercise Science at the University of Wollongong, followed by a Master of Physiotherapy at the University of Technology Sydney. Growing up, she played touch football, soccer, and netball, sparking her interest in physiotherapy.
This passion was further reinforced through hands-on experience in post-operative rehabilitation, neurological and stroke recovery, as well as musculoskeletal and paediatric care. Committed to evidence-based practice, Natalie takes a holistic approach to treatment, helping individuals restore movement, build confidence, and return to the activities they love.
Through his experience in competitive sport, lifting, athletics and ergonomics, JJ appreciates the importance of the relationship between movement and meaningful activities. JJ graduated with a Master of Physiotherapy from The University of Sydney after completing a Bachelor of Occupational Therapy at Australian Catholic University.
With the client at the centre, he believes in facilitating their journey by helping to equip them with the knowledge and guidance in building their body’s capacity to engage with their surroundings, adapt to change and move effectively. He also prioritises in participating in his own exercise routine and sporting interests such as golf, basketball, lifting and running to understand the various demands of activities and better relate to the client experience.
Previous to his career in Physiotherapy, JJ worked within the injury rehabilitation space and as a clinical Occupational Therapist. He also has an interest in videography and reading.
Julian graduated from the University of Sydney in 2020 with a Bachelor of Physiotherapy, achieving First Class Honours. With a strong foundation in evidence-based practice, he has developed a special interest in treating hand and vestibular injuries. His expertise also extends to managing sports-related injuries, especially those common in grappling sports. Having trained in these disciplines himself, Julian brings a unique understanding of the physical demands and challenges involved, allowing him to provide highly personalised care to athletes and active individuals alike.
A firm believer in proactive healthcare, Julian advocates for everyone to prioritise their physical health and take steps to prevent injuries before they happen. His approach emphasises avoiding orthopedic issues, leading an active lifestyle, and ultimately extending one’s health span. Through his work, he aims to empower clients to not only recover from injury but to achieve lasting well-being in their everyday lives.
Elin, is an alumni of St. Edward’s University and holder of a Bachelor’s degree in Kinesiology, furthered her academic journey by attaining a Doctor of Physiotherapy from Macquarie University in 2022.
Her passion for sports, particularly football (soccer), is evident in both her academic pursuits and personal endeavors. Specialising in the comprehensive well-being of athletes, Elin focuses on restoring them to peak performance while actively preventing future injuries.
Elin’s professional expertise is centered on musculoskeletal rehabilitation, with a specific emphasis on addressing and preventing knee injuries. Her approach integrates expert treatment with a commitment to educating and empowering patients, fostering their active involvement in enhancing their health and overall quality of life.
As an active participant in NPL football with SD Raiders, Elin brings firsthand experience and a profound understanding of the sport’s demands. Beyond the field, she extends her influence by contributing sports coverage over the weekends.
Christopher (Chris) Han graduated from the University of Sydney with a Bachelor’s Degree in Occupational Therapy, and then completed the Doctor of Physiotherapy program at Macquarie University in 2018. Chris is currently undertaking his PhD at the University of Sydney and Institute for Musculoskeletal Health in the field of low back pain and is due to complete this in early 2024.
Chris is currently an assistant Physiotherapist for the NRL Referees. Chris has previous experience as the head Physiotherapist at Panthers Premier League Netball and a number of elite sporting athletes in the private setting.
Through Chris’ experiences, he has a particular interest in all areas of the body and musculoskeletal physiotherapy, sports, vestibular rehabilitation, and Men’s Health (pre and post prostate surgery).
Suzanne graduated from Western Sydney University with a Bachelor of Health Science (Sports and Exercise Science) in 2015. She then went on to continue her studies at Macquarie University graduating from the Doctor of Physiotherapy post-graduate degree in June 2019.
Since graduating, Suzanne has worked in the local Penrith area in both private practice and Sports Physiotherapy. Suzanne has worked with sporting teams including Penrith District Netball Association, Mt Druitt Rangers (NPL), Penrith Valley Figure Skating Club, and local dance and cheer schools.
Suzanne has a particular interest in working with artistic athletes including cheerleaders and dancers. She has a professional background in both cheer and dance and has previously worked as both a cheer coach and dance teacher. Suzanne’s previous experiences are an invaluable resource to her as a physiotherapist, as she has a thorough understanding of the level of physical fitness and skill acquisition that these athletes must have in order to be successful on stage and in competition.
Suzanne’s other areas of clinical interest reside in lower limb musculoskeletal injuries, spinal pathologies and women’s health.
Nathanial graduated as a physiotherapist in 2012 which saw him work in private practice and hospital settings gaining experience in all areas of physiotherapy including hand therapy, splinting/casting, pre/post-operative care, Men’s Health and general musculoskeletal, occupational and sports physiotherapy. Since then he has gone on to complete further studies in physiotherapy enabling him to be the only dual titled Musculoskeletal, Sports and Exercise Physiotherapist in Penrith.
Nathanial has a strong background in sports physiotherapy achieving accreditation with NSWIS as a service provider and working with many elite sports teams.
Nathanial has a particular interest in working with elite athletes, complex cases and in particular assessment and management of knee, hip and shoulder pain.
Andrea graduated from the Australian Catholic University completing her Bachelor of Exercise and Sports Science in 2018 and Master’s of Clinical Exercise Physiology in 2020. After graduating she attained accreditation with ESSA as an Exercise Physiologist.
During her studies she gained clinical experience in both hospital and private practice settings, in cardiac rehabilitation, neurological conditions, cancer and chronic musculoskeletal injuries.
Since working at Progressive, Andrea has a specialist interest in treating musculoskeletal injuries, helping people in the mid-late stage of rehab to get them to return to sport or work. As well as helping people manage chronic conditions such as arthritis, osteoporosis and diabetes.
