How Physical Therapy Supports Joint Pain During the Fall and Cold Months

By Michael E. Pomykala, PT, DPT, CSCS ///

As the temperatures drop and the crisp Fall weather rolls in, many people begin to feel a familiar discomfort: joint pain. Cooler weather can aggravate inflammation, increase stiffness, and make daily tasks—like walking the dog, raking leaves, or running errands—more challenging. For individuals already living with arthritis, past injuries, or joint replacements, this seasonal shift can be especially tough.

Fortunately, Physical Therapy provides evidence-based treatment and hands-on support to help you stay active, reduce pain, prevent injuries, and recover quickly throughout the colder months.

Why Joint Pain Flares Up in the Fall

Fall brings several factors that can worsen joint pain:

1. Colder Temperatures
Cold weather may cause muscles and connective tissue to tighten, leading to stiffness, decreased circulation, and reduced range of motion.

2. Fall-Related Activities
Seasonal tasks like bending and twisting to pick up leaves, cleaning gutters, or lifting heavy yard bags can overstretch joints that are already inflamed or weak.

3. Increased Risk of Slips and Falls
Fallen leaves, wet pavement, and chilly morning frost increase your chance of losing balance and sustaining joint injuries.

4. Reduced Outdoor Activity
People tend to move less as temperatures drop—leading to deconditioning and increased joint stiffness.

How Physical Therapy Helps Reduce Joint Pain in the Fall

Our skilled Physical Therapist at Scerbo Physical Therapy & Sports Rehabilitation can diagnose what’s contributing to your symptoms and build a personalized plan to help you stay active, safe, and pain-free. Here’s how:

1. Easing Pain and Inflammation
Physical Therapy offers several non-pharmaceutical, targeted treatments to reduce discomfort:

• Manual therapy: Gentle joint mobilizations and soft-tissue techniques help decrease stiffness, improve circulation, and relieve muscle tension.
• Ultrasound therapy: Uses sound waves to promote tissue healing, downregulate inflammation, and reduce deep joint and muscle pain.
• Cryotherapy: Cold therapy reduces swelling and numbs painful areas—especially effective during flare-ups or right after an injury.

These treatments work together to create long-lasting pain relief and improve joint motion.

2. Improving Your Balance and Preventing Falls
Fall and early winter are peak seasons for slip-and-fall injuries. A physical therapist can help you stay steady with:

• Balance and proprioception training to sharpen your body’s awareness and improve reaction time.
• Gait analysis and retraining to correct movement patterns that increase fall risk.
• Strengthening exercises for ankles, hips, and core, which provide stability on uneven or slippery surfaces.

These interventions significantly reduce the risk of sprained joints, fractures, and other fall-related injuries.

3. Reducing Joint and Muscle Stiffness

Cold weather tightens tissue, making joints feel “locked,” achy, or swollen. Physical Therapy uses:

• Targeted stretching routines to maintain flexibility.
• Low-impact conditioning exercises, including stationary cycling, elliptical training, or aquatic therapy, to warm the joints without overloading them.
• Therapeutic heat (when appropriate) to relax stiff muscles before movement.

These interventions help restore smooth, pain-free mobility so you can navigate your day comfortably.

4. Restoring Strength and Mobility

Whether you’re recovering from a fall, dealing with arthritis, or managing chronic joint pain, strengthening the muscles around your joints is essential. Your physical therapist may incorporate:

• Progressive resistance training for arms, legs, hips, and core.
• Functional conditioning, such as step-ups, sit-to-stands, or controlled bending, to simulate real-life tasks.
• Joint-specific mobility work to keep your shoulders, knees, and hips functioning at their best.

A strong body protects the joints, reduces inflammation, and prevents pain from returning.

Stay Ahead of Cold-Weather Joint Pain This Season

The best time to address joint pain is before it becomes limiting. Physical Therapy helps you:

✔ Prevent cold-weather flare-ups
✔ Avoid injuries from raking leaves or walking on chilly days
✔ Improve your balance and stability
✔ Reduce stiffness and swelling
✔ Recover faster and stay active all season long

With the proper support, you can enjoy the Fall months without discomfort holding you back.

Take the Next Step: Joint Pain Relief Starts Here

At our Edgewater, NJ, Physical Therapy clinic, we specialize in helping individuals overcome seasonal joint pain through personalized care and hands-on treatment.

If you’re struggling with worsening discomfort or recovering from joint replacement surgery, our Joint Replacement Rehabilitation Program is designed to:

• Reduce pain
• Restore mobility
• Strengthen weakened joints
• Improve balance and confidence
• Support a fast and safe return to daily activities

Don’t wait for your pain to get worse—let us help you move confidently and comfortably this Fall.

Michael E. Pomykala, PT, DPT, CSCS, is a graduate of the University of the Sciences in Philadelphia, receiving his Bachelor’s in Health Sciences and Doctorate in Physical Therapy. He became a certified personal trainer through the American Aerobic Association International and the International Sports Medicine Association before his start as a physical therapist, and was a competitive bodybuilder throughout college. Dr. Pomykala has a TPI Medical Level 2 Certification as a medical provider within the Titleist Performance Institute network. He is SFMA Level 2 and FMS Level 1 Certified. Along with the FMS screening tool, used to identify imbalances in mobility and stability during functional movements, Dr. Pomykala uses both systems in their diagnostic capacity to identify musculoskeletal dysfunction among individuals affected by pain. He focuses on Orthopedic Physical Therapy and Sports Rehabilitation.

If you would like to book an appointment with Dr. Pomykala or any of our expert licensed physical therapists, please call us at (201) 941-2240 or use our convenient online appointment form.