If you feel stiffer, sorer, or harder to move during winter — you're not imagining it.


Many people find their usual aches or past injuries flare up in cold weather. Whether it’s your knees, back, or shoulders, winter often makes stiffness and discomfort worse. But why does this happen — and what can you do about it?

At Back on Track Sports Physiotherapy in Glen Iris, we see this every year — and there’s plenty you can do to feel better.

Why Does Cold Weather Make You Sore?

1. Reduced Circulation

Cold temperatures cause blood vessels to constrict, reducing blood flow to your muscles and joints. This can make your body feel tighter and less mobile — especially first thing in the morning.

2. Muscle Tension

We tend to hunch or clench our muscles in cold weather to conserve heat. Over time, this protective posture can lead to tightness and pain, particularly in the neck, upper back, and hips.

How Physiotherapy Helps in Winter

At Back on Track Sports Physiotherapy, we take a whole-body approach to managing winter-related aches. Your physiotherapist will:

  • Assess joint mobility, muscle tension, posture and movement habits
  • Identify what’s contributing to your pain — such as poor circulation, reduced activity or muscle imbalances
  • Provide hands-on treatment, which may include:
  • Joint mobilisation or gentle manipulation
  • Soft tissue release and massage
  • Dry needling 
  • Electrotherapy to help reduce pain and stimulate healing
  • Movement-based techniques to restore flexibility and control

We also build a tailored plan to keep you moving through winter — including personalised home exercises, pacing strategies, and advice on how to prevent flare-ups.

What You Can Do At Home

✔️ Keep Moving

Movement keeps your joints lubricated and your muscles warm. You don’t need a full gym session — even 10–15 minutes of gentle exercise, walking or stretching each day can help reduce stiffness and pain.

✔️ Apply Heat

Warm showers, heat packs, or heat rubs can help loosen stiff muscles improve circulation — especially before stretching or exercise (not after acute injuries).

✔️ Keep Your Joints Warm

Layer up and keep vulnerable joints like knees and lower back covered when outside. Compression garments may also help with circulation and joint support.

✔️ Stretch Daily

Focus on gentle, slow stretches that target your neck, back, hips and legs. Your physio can prescribe a safe and effective winter-specific routine to do at home.

✔️ Listen to your body

If you’re feeling stiffer or more uncomfortable than usual, don’t wait it out. Early physio intervention can help prevent flare-ups from becoming long-term issues.

Get Back on Track This Winter!

Don’t let winter slow you down. Whether you’re managing chronic pain or just feeling the cold a little more this year, we’re here to help no matter the season.

📍 Visit us at 19–21 High Street Glen Iris

🕒 Open 7 days a week

📞 Or call 03 9813 8852 — we’ll help you find the right practitioner and time