Quick answer: To manage arthritis in winter, keep your home at least 18°C in the rooms you use if you can, dress in warm layers, keep moving indoors on cold or icy days, use warmth on stiff joints, wear grippy footwear, consider a daily vitamin D supplement and get your winter vaccines. Check GOV.UK for help with heating costs.
For many people with arthritis, the UK winter is the hardest time of year. Cold mornings make joints stiffer, dark afternoons cut into walks, icy pavements make going out risky, and heating bills add worry. Cold weather does not damage joints, but it can make pain and stiffness harder to live with. This guide is a practical winter plan, from the home and wardrobe to exercise, vitamin D, vaccines and money help, so you can get through to spring feeling as well as possible.
Why winter can be harder with arthritis
- Cold and stiffness. Many people feel stiffer and achier in cold, damp weather, and muscles tense up in the cold.
- Less activity. Dark, wet days mean fewer walks and more sitting, and inactivity often makes stiffness and weakness worse.
- Mood and sleep. Shorter days can lower mood and disrupt sleep, which make pain feel worse.
- Winter infections. Colds, flu and other viruses can trigger flares, and some arthritis medicines lower your ability to fight infection.
- Slips and falls. Ice and wet leaves are a particular risk if your joints or balance are affected.
- Cost of heating. Keeping warm costs money, and a cold home is bad for both joints and general health.
Research on weather and pain is mixed. A large UK smartphone study found a small link between pain and damp, windy, low-pressure days, more than with temperature alone. Our guide to weather and arthritis pain explains the evidence.
Keep your home warm
The NHS advises heating your home to a temperature that is comfortable for you and, if you can, at least 18°C in the rooms you use regularly, such as your living room and bedroom. This is particularly important if you have a health condition.
- If you cannot heat the whole house, heat the room you spend most time in during the day and your bedroom before you go to bed.
- Keep bedroom windows closed on cold nights.
- Draught-proof doors and windows, and close curtains at dusk.
- Use a hot water bottle in a cover or an electric blanket to warm the bed, following the instructions. Do not use them together, and never sleep with a hot water bottle against bare skin.
- Have your boiler and heaters checked, and fit a carbon monoxide alarm.
- Our guide to cold homes and arthritis has more ideas for keeping warm on a budget.
Dress for your joints
- Layers: several thin layers trap warm air better than one thick jumper, and you can adjust them as you go.
- Thermals: thermal leggings or long johns under trousers make a big difference to stiff knees and hips.
- Hands: warm gloves, and fingerless gloves indoors if your hands are stiff. Our guide to hand exercises helps too.
- Neck and shoulders: a scarf helps stop you hunching against the cold.
- Feet: warm socks, and slippers with a back and a grippy sole indoors.
- Easy fastenings: zips with big pulls, Velcro and loose cuffs are easier with stiff hands and cold fingers.
- Warm clothes first: warm your clothes on a radiator before dressing on cold mornings.
Ease winter stiffness
- Start the day with a gentle routine: our 15-minute morning stiffness routine begins in bed.
- Use warmth on stiff joints for 15 to 20 minutes, such as a warm shower or a wheat bag. See our guide to heat versus ice.
- Avoid sitting still for long. Get up and move every 30 minutes or so, even if only to walk around the room.
- If you have Raynaud's phenomenon, which can occur with some types of arthritis, keep your whole body warm, not just your hands and feet. The NHS notes that cold is a common trigger.
Stay active when it is cold and dark
Keeping active is one of the most effective things you can do for arthritis. NICE's osteoarthritis guideline (NG226) recommends exercise as a core treatment, and the NHS physical activity guidelines for older adults recommend activity every day, including strength and balance exercises. Winter makes this harder, so plan ahead.
Indoor options
- A home routine of seated and standing exercises. Our exercise hub has routines for each joint.
- Warm-water swimming or aqua classes at a local leisure centre.
- Walking in a shopping centre, covered market or large supermarket on bad days.
- Tai chi, chair-based or gentle exercise classes, often run by councils, community centres and charities.
- Marching on the spot, stair practice holding the rail, or dancing to music at home.
Outdoor walking safely
- Walk in daylight, around the middle of the day when it is warmest and any frost may have thawed.
- Choose gritted, well-lit routes.
- Our guide to walking with arthritis explains how to build up.
- Our staying active in winter guide has many more ideas.
Avoid slips and falls on ice
- Wear shoes or boots with a good grip. Slip-on ice grips for shoes are widely available.
- Take shorter steps, walk slowly, and keep your hands out of your pockets for balance.
- Use a walking stick with an ice tip, or walking poles, if you use them.
- Put grit or salt on your path and steps, or ask a neighbour to help.
- On very icy days, stay in if you can. Get shopping and prescriptions in before cold snaps.
- If you live alone, make a plan for what to do if you fall. Our fall prevention guide can help.
Vitamin D in autumn and winter
The NHS says that between October and early March we do not make enough vitamin D from sunlight, and advises that adults need 10 micrograms a day. Everyone should consider a daily 10 microgram supplement in autumn and winter, and some people, for example those who rarely go outside, all year. Vitamin D supports bone and muscle health, which matters if you have arthritis or take steroids. It is not a treatment for arthritis pain. Check with your pharmacist if you take other medicines or have kidney problems.
Winter infections and your medicines
- Vaccines: the NHS offers a free flu vaccine to people at higher risk, including many people taking medicines that lower immunity. You may also be eligible for COVID-19 and other vaccines. Ask your GP or pharmacist what you are entitled to.
- Infection signs: if you take methotrexate, biologics, steroids or other immune-suppressing medicines, contact your GP or rheumatology team if you develop a fever, chills, sore throat or a new cough. Do not stop or pause arthritis medicines yourself unless your team has told you to; ask their advice.
- Steroids: never stop steroid tablets suddenly. If you carry a steroid emergency card, keep it with you.
- Hand hygiene and avoiding close contact with people who are unwell help reduce your risk.
Our guide to winter viruses and arthritis medicines has more detail.
Help with heating costs
If heating costs worry you, check what support you might be entitled to on GOV.UK. Schemes change, so always check the current rules:
- Winter Fuel Payment for people born before a certain date, depending on circumstances
- Cold Weather Payment for people on certain benefits when it is very cold for several days in a row (England and Wales; Scotland has its own Winter Heating Payment)
- Warm Home Discount on electricity bills for eligible households
- Your energy supplier may offer payment plans or support if you are struggling
Disability benefits can also help with the extra costs of living with arthritis. See our benefits and PIP hub, and our guide to Attendance Allowance if you are over State Pension age.
Look after your mood and sleep
- Get outside in daylight when you can, ideally in the morning.
- Keep in touch with friends and family, and consider local groups or befriending services.
- Keep a regular sleep routine. Our guide to sleeping with arthritis can help.
- If your mood drops every winter, or you feel low most days for more than two weeks, talk to your GP. See our guide to SAD and arthritis.
Eat well through the winter
- Warm, filling meals such as soups, stews and porridge help you keep warm and are easy to batch-cook on good days.
- Keep a stock of tinned, frozen and long-life foods for days when you cannot get out.
- Have regular hot drinks.
- Oily fish, eggs and fortified foods provide some vitamin D, though it is hard to get enough from food alone.
Your winter checklist
- ☐ Heating checked and rooms I use kept at 18°C if I can
- ☐ Warm layers, gloves and grippy footwear ready
- ☐ Indoor exercise plan for cold, wet or icy days
- ☐ Vitamin D supplement, if suitable for me
- ☐ Flu and other winter vaccines booked
- ☐ Repeat prescriptions ordered in good time, especially before Christmas and New Year
- ☐ Cupboard and freezer stocked for bad weather
- ☐ Checked GOV.UK for heating cost help and benefits
- ☐ Flare action plan up to date
- ☐ Someone to check on me in very cold weather, and a falls plan if I live alone
When to get medical help
- Call 999 if someone has signs of hypothermia that are severe, such as confusion, slurred speech, very slow breathing or loss of consciousness, or for chest pain or signs of a stroke.
- Call NHS 111 or go to A&E for a suddenly hot, red, swollen joint with fever or feeling unwell, or after a fall if you cannot get up or put weight on a leg.
- Contact your GP or rheumatology team the same day for signs of infection if you take immune-suppressing medicines.
- See your GP if winter stiffness lasts more than 30 minutes most mornings, joints become swollen, your fingers or toes change colour in the cold and you also get ulcers or severe pain, or your low mood is lasting. Our pain relief guide has options to discuss.
- Use your flare-up plan if your arthritis flares over winter.
Why does arthritis hurt more in cold weather?
No one knows exactly. Cold can tense muscles and make joints feel stiffer, people tend to move less in winter, and low mood and poor sleep can make pain feel worse. Research suggests damp, windy, low-pressure days may matter more than cold alone.
What temperature should I keep my home if I have arthritis?
The NHS advises heating your home to a temperature that is comfortable for you and, if you can, at least 18°C in the rooms you use regularly, such as the living room and bedroom. This is especially important if you have a health condition.
Is it safe to exercise outside in winter with arthritis?
Yes, with care. Walk in daylight on gritted, well-lit routes, wear grippy footwear and warm layers, and warm up indoors first. On icy days, choose indoor exercise instead. Staying active through winter helps keep joints moving and muscles strong.
Should I take vitamin D in winter if I have arthritis?
The NHS advises everyone to consider a daily 10 microgram vitamin D supplement in autumn and winter. It supports bones and muscles but does not treat arthritis pain. Check with a pharmacist if you take other medicines or have kidney problems.
Can I get help with heating costs if I have arthritis?
You may be eligible for schemes such as the Winter Fuel Payment, Cold Weather Payment or Warm Home Discount, depending on your age, benefits and where you live. Check the current rules on GOV.UK, and see whether disability benefits such as PIP or Attendance Allowance apply to you.
Does cold weather cause arthritis flares?
Cold weather on its own is not proven to cause flares, but many people notice more pain and stiffness in winter. Winter infections, less activity and poor sleep can all contribute. Keeping warm, active and up to date with vaccines helps reduce the risk.
Sources and further reading
- NHS: Keep warm, keep well
- NHS: Vitamin D
- GOV.UK: Winter Fuel Payment
- GOV.UK: Cold Weather Payment
- GOV.UK: Warm Home Discount Scheme
- NHS: Flu vaccine
- NHS: Physical activity guidelines for older adults
- NHS: Raynaud's
- NICE NG226: Osteoarthritis in over 16s
Educational information for people in the United Kingdom — not a diagnosis or personal medical advice. Charity no. 1218461. Pending clinical review. Everyone's situation is different, so always follow the advice of your own GP, pharmacist or rheumatology team. If you feel very unwell, call 999 or go to A&E. For urgent advice, contact NHS 111.
Continue with related help
- Weather and arthritis pain — what research shows
- Staying active in winter — indoor exercise ideas
- Cold homes — keeping warm and moving
- Vitamin D in winter — dose and safety
- Winter viruses and medicines — staying safe
- Flare-up guide — bad spells in winter