Managing Hip Pain in Cold Weather

Have you noticed that your hip pain flares up when the temperatures turn colder? You’re not alone. Cold weather hip pain is a common experience that makes going about your daily activities more challenging. Why do cold weather and hip pain seem to go hand-in-hand for so many?

Today, we’re discussing hip pain in cold weather so you can learn what could be causing it, as well as actionable tips and techniques for combating it. Keep reading to see how you can turn your cold weather hip pain into an experience of the past. These techniques may provide relief now plus help prevent additional flare-ups in the future.

Can Cold Weather Cause Hip Pain?

First of all, can cold weather cause hip pain? Each year, millions of individuals have body pain due to cold weather. While health officials argue different sides of this correlation, there’s no denying that many people experience hip pain in cold weather more than at other times of the year. The question is, what causes hip pain in cold weather that is different from warmer months?

There are several factors that can play a significant role in the correlation between cold weather and hip pain, including:

• Joint stiffness: Can weather affect joint pain? You bet it can. Cold weather reduces blood circulation which can make your joints feel more stiff or painful. It’s especially prevalent amongst people living with arthritis or other joint conditions.
• Less physical activity: When it’s cold outside, you’re less likely to want to go out and be as active as you might be during the warmer months. Additionally, the weather itself can make it harder to have time to get outside and be active, leading to your joints and muscles feeling stiff from being more sedentary.
• Sitting too long: Colder weather leads to more time spent indoors, which can also result in sitting down for prolonged periods. While sitting down to relax isn’t inherently bad for you, sitting too long or using the wrong kinds of chairs can contribute to hip pain in cold weather. 
• Barometric pressure changes: Studies have suggested that changes in barometric pressure may also play a role in correlating hip pain and cold weather. Similar to the connection between arthritis and cold weather, during these times, your joint tissue can expand and cause pain or discomfort.

Bonus Info: Experiencing more than just cold weather hip pain during the colder months? Check out our guide “How Does Cold Weather Affect the Body?” after this article to learn more, including what you can do to find faster relief. 

Managing Hip Pain in Cold Weather

Now that we’ve discussed the potential contributing factors for hip pain in cold weather, it’s time to learn some tips and techniques for finding relief. Fortunately, there are simple lifestyle adjustments and self-care techniques for how to treat hip pain at home against cold weather flare-ups. Integrating these into your daily routine can help you get back to being pain-free now while reducing your risk for future cold weather hip pain occurrences.

Some things to consider for treating the connection between cold weather and hip pain are:

1. Stretching to prevent cold weather hip pain
2. Staying active by exercising
3. Applying heat therapy for hip pain in cold weather
4. Bundling up to protect your joints

1. Stretching to Prevent Cold Weather Hip Pain

The first item on our list of methods for managing hip pain in cold weather is stretching each day. Adding a few stretching exercises into your daily routine can be a gamechanger when it comes to cold weather and hip pain. Morning and evening stretches alleviate tightness around your hips, keeping yourself flexible and reducing the risk of pain or discomfort.

Try these stretches out for hip pain in cold weather:

• Figure-four stretch: For this stretch, sit down or lie on your back, then cross one ankle over your other knee. Slowly and gently pull your bottom leg up towards your chest to give your hips a good stretch. Switch sides and repeat this action. This is an easy stretch you can do at work, at home, or even while you’re out and about.
• Hip flexor stretch: The hip flexor stretch starts with you kneeling on one knee and creating a 90-degree angle with your other leg in front of you (foot flat on the ground). In this position, start to gently push your hips forward to feel the stretch. 

2. Staying Active By Exercising

Stretching in the morning and evening is great for helping with hip pain in cold weather, but finding ways to be active throughout the day is also important. Low-impact exercises like walking or swimming at an indoor facility help improve circulation and keep your hip joint healthy without excess pressure being exerted on it. Indoor workouts can be a lifesaver when it’s too cold outside to do your normal routine.

Two exercises you can add to your workout to manage cold weather hip pain are:

• Hip circles: This is a simple exercise you can do even in the comfort of your hope. For hip circles, stand on one leg — hold onto a chair for balance if you need — and move your other leg in small circles. This opens up your hips and creates more joint mobility.
• Leg lifts: A popular exercise for how to improve joint health over time, leg lifts are simple and easy to do. Start by lying down on your side and slowly lifting one of your legs up while keeping it straight. Leg lifts strengthen your hip muscles and work out your core.

As with any exercise routines, make sure you're using the right recovery tools like zero gravity chairs after you work out in order to help your body recover fully and quickly.

3. Applying Heat Therapy for Hip Pain in Cold Weather

Heat therapy increases blood circulation and reduces stiffness in your joints. It’s ideal for hip pain in cold weather. There are multiple methods for applying heat therapy that are divided into two categories: moist heat and dry heat.

Moist heat therapy techniques reference things like taking a warm shower or making use of a steam sauna. You could also take a warm bath to immerse your hips in the water for relief. Dry heat therapy, on the other hand, focuses on applications like a heating pad, warmed blanket, or using a heated zero gravity chair.

Heated zero gravity chairs are the best way to apply heat therapy for hip pain in cold weather as it combines methods for faster bodily recovery with heat needed to keep your body loose. Furthermore, the design of the zero gravity position is meant to remove excess pressure from your pelvic area, alleviating cold weather hip pain even better.

4. Bundling Up to Protect Your Joints

When the temperatures drop, your body loses heat quickly. This is especially true in areas like your hips, highlighting the importance of wearing the right kinds of clothing to bundle up and protect yourself against the cold. Layering clothing helps you retain heat and combat hip pain in cold weather.

Consider materials like wool-blend fabrics that insulate your body without restricting your movement. When you’re indoors, bundling up with blankets keeps your body warm and prevents you from feeling stiff and uncomfortable as easily.

Start Managing Hip Pain in Cold Weather More Effectively

Managing hip pain in cold weather doesn’t have to be an uphill battle. In fact, simple lifestyle adjustments to stay loose, protect your joints, and keep your body warm can make a world of difference throughout the colder months. Adding in the right recovery tools like heated zero gravity chairs takes your efforts a step further, alleviating discomfort now and reducing your risk of experiencing cold weather hip pain in the future.

Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it’s compatible with your needs.