As winter sets in across Haryana, Delhi, and Rohtak, many people start experiencing increased joint pain, knee pain, back pain, frozen shoulder, and overall stiffness. The cold temperature impacts blood circulation, reduces joint lubrication, and triggers pain—especially in those with arthritis or previous injuries.
Studies show that nearly 15–20% of the population suffers from achy, painful joints during the coldest months, making winter one of the toughest seasons for bone and joint health.
At Sanjeevni Plus Hospital, Rohtak, our orthopaedic and physiotherapy departments see a clear rise in winter-related complaints every year. Understanding why winter worsens orthopaedic issues and how to manage them early can help you stay active and pain-free.
Why Winter Worsens Bone & Joint Health
There are several scientifically proven reasons:
1. Drop in Temperature
Cold weather reduces blood flow to joints and muscles, making them stiff and painful.
2. Reduced Lubrication in Joints
Synovial fluid thickens in winter, causing friction and discomfort.
3. Low Physical Activity
People move less in winter, leading to weakened muscles and extra pressure on joints.
4. Vitamin D Deficiency
Short sunny hours reduce Vitamin D levels—affecting bones, immunity, and muscle strength.
5. Barometric Pressure Changes
Sudden weather changes cause joint swelling and worsen arthritis symptoms.
Most Common Orthopaedic Problems in Winter
1. Arthritis Flare-ups
Cold weather triggers pain, swelling, and morning stiffness in arthritis patients.
2. Lower Back Pain
Muscles tighten in low temperatures, causing spasms and sharp back pain.
3. Frozen Shoulder
Reduced activity in winter makes shoulder muscles contract, restricting movement.
4. Joint Stiffness in Seniors
Elderly individuals experience reduced flexibility, making daily tasks difficult.
5. Slip-and-Fall Fractures
Cold weather increases the risk of injuries, especially for people with osteoporosis.
Winter Physiotherapy Exercises (Recommended by Our Experts)
To reduce stiffness and maintain joint mobility, Dr. Roshni (Physiotherapy Department) suggests these expert-approved winter exercises:
– Shoulder Pendulum Exercise – reduces stiffness in frozen shoulder
– Hamstring Stretch – eases lower back and knee tightness
– Quad Strengthening Exercise – essential for arthritis and knee pain
– Ankle Pumps – improves circulation & reduces swelling
– Straight Leg Raise (SLR) – one of the best exercises for knee pain, helps strengthen thigh muscles and reduce pressure on the knee joint
We also offer personalized physiotherapy treatment plans for:
- Arthritis pain
- Post-surgery rehabilitation
- Sports injuries
- Winter joint stiffness
Diet Tips for Strong Winter Immunity & Bone Health
Nutritionist Yumna Shamsi (NutriHealthGenie) recommends a winter-specific immunity diet plan, customized according to age, health condition, and bone requirements.
Boost Your Joint & Bone Health With:
– Calcium-rich foods – milk, curd, paneer, leafy greens
– Vitamin D – mushrooms, fortified foods & safe sunlight exposure
– Omega-3 foods – walnuts, flaxseeds, fish
– Anti-inflammatory foods – turmeric, garlic, ginger
– Warm herbal drinks – tulsi tea, turmeric milk
NutriHealthGenie provides personalized winter diet plans for:
- Stronger immunity
- Arthritis & joint pain
- Weight control for better bone health
- Diabetic-friendly winter diets
Home Remedies & Lifestyle Tips for Winter Joint Pain
– Use warm compresses or hot water bags
– Dress in layers & keep joints warm
– Take short indoor walks
– Avoid sitting for long hours
– Use ergonomic furniture
– Soak in sunlight for 15–20 minutes daily
– Stay hydrated (important even in winter)
When You Should See a Doctor
Seek medical help if you experience:
- Joint pain lasting more than 7 days
- Inability to move your shoulder or knee
- Lower back pain radiating to legs
- Swelling, redness, or warmth in joints
- Frequent slip-and-fall injuries
Ignoring symptoms can lead to arthritis progression, nerve compression, or long-term disability.
Meet Our Orthopaedic, Physiotherapy & Nutrition Experts
* Dr. Narender Rohilla – MBBS, MS, MCh (Ortho, USA)
Renowned Orthopaedic & Joint Replacement Surgeon in Rohtak with 22+ years of experience.
Expert in knee replacement, hip replacement, spine surgery, sports injuries, and advanced arthroscopy. Trusted by Olympic athletes and 10,000+ sports persons across India.
* Dr. Roshni – Physiotherapist
Leads the physiotherapy & rehabilitation department under the guidance of Dr. Narender Rohilla, ensuring every exercise and recovery plan follows advanced orthopaedic protocols.
Expert in:
• Post-operative rehabilitation
• Manual therapy
• Joint mobility therapy
• Exercise prescription for winter stiffness
• Specialised knee-pain & back-pain exercise routines
Her treatment ensures faster recovery, improved flexibility, and long-term pain control.
* Yumna Shamsi – Nutritionist (NutriHealthGenie)
Specialist in nutrition, immunity-boosting diets & winter wellness meal planning.
Provides personalised diet plans tailored to joint health, metabolism & overall immunity.
Why Choose Sanjeevni Plus Hospital, Rohtak?
– 14+ Years of Excellence in Orthopaedics & Multi-Specialty Care
– 20,000+ Successful Surgeries
– 10,000+ Athletes Treated
– NABH Accredited Hospital
– Empanelled with Ayushman Bharat (AB-PMJAY), ECHS, ESI, Haryana Govt. & Private TPAs
– Cashless treatment available
– 24×7 Emergency & ICU Support
– Personalized physiotherapy & rehabilitation programs
– A hospital where every patient matters
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👉 Don’t let winter pain slow you down.
Choose expert orthopaedic care & personalised treatment at Sanjeevni Plus Hospital, Rohtak.