When temperatures drop, many people notice that their joint and tendon pain seems to flare. If you live with tendonitis or bursitis, winter can feel like a constant battle against stiffness, soreness, and reduced mobility. While cold weather does not cause these conditions, it can absolutely make symptoms more noticeable. Understanding why this happens can help you better manage flare-ups and stay active through the colder months.
Understanding Tendonitis and Bursitis
Tendonitis is inflammation or irritation of a tendon, the strong cord connecting muscle to bone.
Bursitis occurs when a bursa — a small fluid-filled sac that cushions joints — becomes inflamed.
Both conditions can cause pain, swelling, stiffness, and discomfort with movement. They most often affect the shoulders, elbows, hips, knees, and heels.
Why Cold Weather Makes Symptoms Worse
1. Cold Temperatures Tighten Muscles and Tendons
Cold weather causes tissues to contract and become less flexible. When tendons and surrounding muscles tighten, inflammation and pain from tendonitis can increase.
2. Reduced Blood Flow to Joints and Soft Tissues
Lower temperatures slow circulation. With less warm, oxygen-rich blood reaching irritated tendons or bursae, stiffness and discomfort increase, especially first thing in the morning.
3. Pressure Changes Can Increase Swelling and Achiness
Some people are sensitive to barometric pressure changes that often accompany winter fronts. These shifts can increase joint swelling and aggravate bursitis flare-ups.
4. Inactivity Makes Symptoms Worse
Colder months often mean less movement and more time indoors. Reduced activity can weaken supporting muscles, limit flexibility, and worsen both tendonitis and bursitis.
Common Areas Affected in Cold Weather
- Shoulders – rotator cuff tendonitis and subacromial bursitis
- Elbows – tennis elbow and golfer’s elbow
- Hips – trochanteric bursitis
- Knees – patellar tendonitis and pes anserine bursitis
- Heels/Achilles – Achilles tendonitis
How to Reduce Pain During Cold Weather
1. Warm Up Properly
Before activity, use gentle stretching, light cardio, or a heating pad for 10 to 15 minutes to warm the tissues and boost flexibility.
2. Stay Active
Low-impact movement such as walking, indoor cycling, swimming, or yoga keeps circulation strong and reduces stiffness.
3. Use Heat Strategically
Warm showers, heating pads, or warm compresses can help ease morning stiffness or pre-exercise tightness.
4. Layer Up
Keeping the joints warm with gloves, compression sleeves, or thermal clothing can dramatically reduce flare-ups when outdoors.
5. Anti-Inflammatory Support
Ice after activity, topical creams, NSAIDs when appropriate, and doctor-recommended treatments can reduce swelling and irritation.
6. Physical Therapy or Home Exercises
Strengthening and mobility exercises protect the affected tendon or bursa from strain, especially during cooler months.
7. See a Pain Specialist When Symptoms Persist
If winter flare-ups limit your daily life or are not improving with conservative care, a pain specialist can help. Treatment options may include:
- Corticosteroid injections
- PRP or regenerative medicine
- Ultrasound-guided injections for precision
- Bracing or activity modification
- Personalized physical therapy plans
When to Seek Medical Care
You should schedule an evaluation if you experience:
- Persistent swelling that does not improve
- Pain that interferes with sleep
- Difficulty using the affected joint
- Sudden worsening of symptoms
- Suspicion of a tear or more serious injury
A specialist can help determine the underlying cause and create a plan to help you stay active even when temperatures drop.
Staying Comfortable All Winter Long
Cold weather may exacerbate tendonitis and bursitis, but you don’t have to simply wait for warmer days. With the right prevention strategies and treatment approach, most people can significantly reduce seasonal flare-ups and keep moving comfortably all winter long.
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