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Pilates Wellness Wednesday: Five Tips for Managing Arthritis in Winter

Writer's picture: Michael KingMichael King

An woman holding her wrist, experiencing arthritis discomfort during colder winter months
Winter arthritis management: pain and stiffness typically increase, yet mindful movement can provide relief

Winter is here, and while the frost-covered mornings and cosy jumpers may feel magical for some, it’s a different story for those managing arthritis. The colder months often bring stiffer joints and a little extra discomfort, which can make movement and exercise feel like more of a challenge. But there’s good news: small, consistent habits can help you navigate winter with more comfort and less pain. Here are five tips to keep your joints happy and your body moving well this season.


1. Wrap Up and Stay Warm

It might sound obvious, but keeping your joints warm can make a big difference. Think layers, cosy socks, gloves, and scarves—anything that keeps the chill off. Heat packs and warm baths can also help soothe stiff or achy areas. Try adding a warm-up routine in the morning to get the blood flowing, and don't underestimate the joy of a hot water bottle for sore knees or lower back!


2. Keep Moving

When it’s cold, it’s tempting to curl up on the sofa and stay there. While rest is important, movement is key to keeping your joints mobile. Gentle exercises like Pilates are perfect because they’re low-impact, focus on joint stability, and help improve overall flexibility. A consistent Pilates practice can really help keep stiffness at bay, even on the chilliest days.

Try this: Add a few simple movements like shoulder circles, spine stretches, or foot articulations first thing in the morning to start the day feeling looser.


3. Fuel Your Body Right

What we eat and drink plays a huge role in managing inflammation. Focus on a balanced diet packed with colourful fruits and vegetables, healthy fats (think salmon, avocados, and olive oil), and plenty of water. Hydration is so often overlooked in winter, but it’s just as important for your joints as it is in the summer months.

If you’re looking for something warm and hydrating, try herbal teas or homemade soups—they're soothing, nutritious, and keep you toasty.


4. Pilates Mindful Movement is Key

When it comes to exercise, it’s all about being kind to your body and moving with intention. Pilates is particularly helpful for arthritis because it encourages slow, controlled movements that strengthen the muscles around your joints without putting stress on them. Plus, the focus on alignment and breath can help reduce tension elsewhere in the body.

Remember, it’s not about pushing through pain—it’s about moving smarter and feeling better. If you’re working with clients, encourage them to take their time and listen to their bodies.


5. Don’t Forget to Rest and Recover

Rest is just as important as movement. Give yourself permission to slow down, take breaks, and prioritise quality sleep. Winter is the perfect time to embrace a slower pace, so light some candles, cosy up with a good book, and enjoy a little downtime. For extra relaxation, consider techniques like deep breathing, meditation, or a gentle stretching session before bed.


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