By Dr. Sana Ahmed Sayyad, Orthopaedic Surgeon – Shoulder & Knee Specialist
As soon as winter arrives, Dr. Sana Ahmed Sayyad begins to notice a familiar pattern in his orthopaedic clinic. The number of patients complaining of knee and shoulder pain steadily increases, and the conversations start to sound strikingly similar. Many patients smile knowingly and say, “Doctor, the cold has found my knees again,” or “My shoulder pain always comes back in winter.” As an orthopaedic surgeon specializing in shoulder and knee injuries, Dr. Sana Ahmed Sayyad treats a significant number of patients with knee osteoarthritis and rotator cuff tears every winter season.
According to Dr. Sana Ahmed Sayyad, winter does not actually create joint problems—but it certainly amplifies existing ones. Joint pain that may be mild or manageable during warmer months often becomes louder and more persistent in cold weather. One of the key reasons for this is the drop in barometric pressure that accompanies colder temperatures. When atmospheric pressure decreases, the tissues inside and around joints can expand slightly. In healthy joints, this change is barely noticeable. However, in joints already affected by cartilage wear, arthritis, or tendon injuries, this subtle expansion can irritate sensitive nerve endings and worsen pain.
In patients with knee osteoarthritis, Dr. Sana Ahmed Sayyad frequently sees increased stiffness, swelling, and discomfort during winter. Many patients complain that their knees feel heavy, tight, or painful first thing in the morning. Simple activities such as getting out of bed, standing after prolonged sitting, or climbing stairs become challenging. Similarly, patients with rotator cuff tears or shoulder impingement often report worsening shoulder pain, reduced range of motion, and disturbed sleep, particularly night pain that intensifies in cold conditions.
Dr. Sana Ahmed Sayyad observes that elderly patients with knee arthritis are especially vulnerable during the winter months. Morning stiffness tends to last longer, walking distances are reduced, and fear of slipping often limits mobility even further. Prolonged sitting indoors, whether watching television or resting, allows joints to stiffen, making movement painful when activity is resumed. At the same time, younger and middle-aged patients with shoulder injuries frequently report sharp pain when reaching overhead, difficulty lifting everyday objects, and discomfort while dressing or sleeping on the affected side.
Another major contributor to winter joint pain, Dr. Sana Ahmed Sayyad explains, is reduced blood circulation. Cold temperatures cause blood vessels to constrict, which limits blood flow to muscles, tendons, and joint tissues. Reduced circulation means less oxygen and fewer nutrients reach already compromised joints, slowing healing and increasing stiffness. This is particularly problematic in the shoulder, where tendons such as the rotator cuff rely heavily on good blood supply to maintain strength and flexibility.
Cold weather also affects the muscles and tendons that support joints. Dr. Sana Ahmed Sayyad often explains to his patients that muscles become tighter and less elastic in colder temperatures. Tight muscles place extra strain on joints, increasing pain and the risk of injury. This is why flare-ups of shoulder pain and sudden knee discomfort are so common in winter, especially among patients who skip warm-up exercises or significantly reduce their physical activity.
Lifestyle changes during winter further add to the problem. Shorter days, colder mornings, and fear of outdoor activity often lead to a more sedentary routine. Dr. Sana Ahmed Sayyad emphasizes that joints thrive on movement. When movement decreases, the natural lubrication provided by synovial fluid also reduces, allowing stiffness and inflammation to build up. Over time, this creates a vicious cycle of pain, reduced activity, and further joint deterioration.
Dr. Sana Ahmed Sayyad’s Winter-Proof Joint Care Tips
Drawing from years of experience treating knee arthritis and shoulder injuries, Dr. Sana Ahmed Sayyad strongly believes that proper winter care can make a significant difference in joint health and comfort.
● Keep moving, even indoors: “Motion is medicine,” Dr. Sana Ahmed Sayyad often tells his patients. Gentle indoor activities such as walking inside the house, stationary cycling, yoga, or stretching help maintain joint flexibility and reduce stiffness. Even short, frequent movement breaks are beneficial.
● Warm up before you move: Cold muscles are far more prone to injury. Dr. Sana Ahmed Sayyad advises patients—especially those with rotator cuff tears and knee arthritis—to spend 5–10 minutes warming up before exercise or even daily chores. Simple range-of-motion movements can prevent painful flare-ups.
● Keep joints warm: Wearing layers, knee caps, or shoulder wraps helps improve circulation and reduce stiffness. Dr. Sana Ahmed Sayyad frequently recommends joint supports during winter for added comfort and protection.
● Strength matters: Strong muscles protect joints. Dr. Sana Ahmed Sayyad emphasizes strengthening the quadriceps and hamstrings to reduce load on arthritic knees, while targeted rotator cuff and shoulder blade exercises help stabilize the shoulder and prevent further injury.
● Watch your posture: Poor posture, especially during prolonged sitting or mobile phone use, increases stress on the shoulder joints. Dr. Sana Ahmed Sayyad often corrects posture-related shoulder pain by advising ergonomic adjustments and posture awareness.
● Maintain a healthy weight: Excess body weight significantly increases stress on knee joints. Dr. Sana Ahmed Sayyad reminds patients that even modest weight reduction can lead to noticeable improvement in knee pain.
● Don’t ignore persistent pain:
Perhaps the most important advice Dr. Sana Ahmed Sayyad gives is not to dismiss winter joint pain as “normal.” Persistent pain, swelling, or loss of function may indicate worsening arthritis, tendon damage, or other treatable conditions. Early evaluation and timely treatment can prevent long-term joint damage and avoid surgery in many cases.
As Dr. Sana Ahmed Sayyad often reassures his patients, “Winter may make your joints feel older—but with the right care, awareness, and treatment, they don’t have to act their age.” With proper joint care and expert guidance, shoulders and knees can remain strong, flexible, and functional throughout the winter season and beyond.”
Image Source – Image by Thomas Jarasch from Pixabay