Written for: Dr. Vishal Sahni, Orthopaedic Surgeon – Shoulder, Elbow & Wrist Specialist
London Orthopaedic Clinic, Dhantoli, Nagpur
Qualifications: MBBS, MS Ortho, FRCS (Ortho) London, MCh (Ortho) Liverpool
When the temperature drops, many people in Nagpur and across India notice an increase in joint stiffness and pain — particularly in the elbows. This discomfort can make even simple tasks like lifting a cup, driving, or working on a computer difficult.
For those already dealing with elbow conditions such as arthritis, tennis elbow, or previous injury-related stiffness, the cold season can bring painful flare-ups. Understanding why elbow pain worsens in cold weather and how to prevent it is essential for maintaining mobility and comfort throughout winter.
In this detailed article, Dr. Vishal Sahni — an Orthopaedic Surgeon and Shoulder, Elbow & Wrist Specialist at the London Orthopaedic Clinic, Nagpur — explains the underlying causes, practical prevention strategies, and effective treatments to help patients manage and avoid cold-weather-related elbow pain.
Why Does Elbow Pain Worsen in Cold Weather?
Cold weather can trigger or intensify elbow pain due to several physiological and environmental factors. Here’s how it happens:
1. Reduced Blood Circulation
When temperatures drop, blood vessels naturally constrict to conserve body heat. This limits blood flow to the extremities — including the elbows — reducing oxygen and nutrient delivery to muscles, tendons, and joints. The result is stiffness, soreness, and an increased sensation of pain.
2. Changes in Barometric Pressure
A decrease in barometric pressure, which often occurs before a cold front, can cause tissues around the joints to expand slightly. This puts pressure on nerve endings and can make pain more noticeable, especially in those with pre-existing joint or tendon inflammation.
3. Muscle Tightness and Stiffness
Cold temperatures can cause muscles and tendons to tighten, making the elbow joint less flexible. This stiffness increases the strain on the joint during movement and can aggravate existing issues like tennis elbow (lateral epicondylitis) or golfer’s elbow (medial epicondylitis).
4. Worsening of Arthritic Conditions
Individuals with osteoarthritis or rheumatoid arthritis often notice that their joint pain becomes more intense in winter. The reduced joint fluid circulation and muscle stiffness worsen the symptoms, particularly around the elbow joint.
5. Decreased Physical Activity
During the colder months, people tend to move less and stay indoors. Reduced activity levels lead to muscle weakness and joint stiffness, which can worsen elbow pain over time.
Common Conditions That Flare Up in Cold Weather
1. Tennis Elbow (Lateral Epicondylitis)
Cold weather can make the tendons on the outer side of the elbow more sensitive. Patients may experience sharp pain when gripping, lifting, or twisting the wrist.
2. Golfer’s Elbow (Medial Epicondylitis)
Affecting the inner side of the elbow, this condition worsens with repetitive wrist flexion and poor posture, especially when combined with cold-induced stiffness.
3. Elbow Arthritis
Arthritic elbows often feel more swollen and painful in winter. The cartilage cushioning the bones wears down over time, and the drop in temperature amplifies discomfort and joint restriction.
4. Bursitis
Inflammation of the fluid-filled bursa near the elbow can worsen with cold exposure, leading to swelling, tenderness, and aching pain.
5. Post-Injury Stiffness
If you’ve had a fracture, ligament tear, or tendon injury in the past, cold weather can make the area feel tight or sore due to reduced flexibility and circulation.
Symptoms of Cold-Weather Elbow Pain
- Dull aching or sharp pain around the joint
- Morning stiffness or limited range of motion
- Tenderness around the bony parts of the elbow
- Difficulty gripping or lifting objects
- Pain radiating to the forearm or wrist
- Swelling or mild redness in severe cases
Recognising these symptoms early allows for timely management and prevention of more serious joint issues.
Practical Tips to Prevent Elbow Pain Flare-Ups in Cold Weather
Dr. Vishal Sahni recommends the following preventive measures to protect your elbows from winter-related discomfort:
1. Keep Your Elbows Warm
Wear warm clothing, including long sleeves or elbow supports. When going out early in the morning or late at night, ensure your elbows are not exposed to cold air. Heat retains muscle flexibility and helps maintain circulation.
2. Gentle Warm-Up Exercises
Before starting your daily activities, especially if you work on a computer or perform repetitive arm movements, do light stretching and range-of-motion exercises.
Examples include:
- Slow elbow bends and extensions
- Wrist rotations
- Gentle forearm stretches
These help improve blood flow and prevent stiffness.
3. Maintain an Active Lifestyle
Avoid sitting for long hours during winter. Engage in low-impact activities such as walking, yoga, or indoor exercises to keep your joints mobile and muscles strong.
4. Stay Hydrated
Cold weather often reduces our urge to drink water, but dehydration affects joint lubrication and muscle elasticity. Make it a habit to sip warm water or herbal tea throughout the day.
5. Apply Moist Heat
Use a warm compress or heating pad on your elbow for 10–15 minutes when you feel discomfort. Moist heat helps relax tight muscles and reduce joint pain effectively.
6. Maintain Good Posture
If you use a computer or phone for long hours, ensure that your workstation is ergonomically set up. Keep your elbows at a 90-degree angle, and avoid bending or resting them on hard surfaces for too long.
7. Avoid Sudden, Forceful Movements
During winter, tendons and ligaments are less flexible. Avoid sudden jerks, heavy lifting, or strenuous activities that may strain your elbow joint.
8. Use a Support Brace if Needed
Wearing an elbow support or compression band can help maintain warmth and provide stability to the joint during activity.
9. Eat a Balanced, Anti-Inflammatory Diet
Include foods rich in Omega-3 fatty acids, calcium, and Vitamin D — such as fish, dairy, nuts, and green vegetables — to promote joint health and reduce inflammation naturally.
10. Maintain a Healthy Weight
Excess body weight increases stress on joints and can worsen inflammation. A balanced diet and regular exercise can reduce overall strain on the elbow and other joints.
Effective Treatment Options for Cold-Weather Elbow Pain
At London Orthopaedic Clinic, Nagpur, Dr. Vishal Sahni provides advanced, evidence-based treatments to relieve pain, restore mobility, and prevent further joint degeneration.
1. Medical Evaluation and Diagnosis
Every patient’s condition is unique. Dr. Sahni performs a detailed physical examination, medical history review, and may recommend imaging tests like X-rays, MRI, or ultrasound to identify the exact cause of elbow pain.
2. Medication and Pain Relief
Depending on the diagnosis, anti-inflammatory or pain-relief medications may be prescribed to control inflammation and discomfort during flare-ups.
3. Physiotherapy and Rehabilitation
Customised physiotherapy sessions help improve flexibility, muscle strength, and joint stability. Specific exercises target the elbow’s mobility and prevent future stiffness.
4. Corticosteroid Injections
In some cases, corticosteroid injections are used to provide quick and effective relief from inflammation in the elbow joint or surrounding tendons.
5. Minimally Invasive Surgical Options
When conservative treatments do not provide relief, surgical intervention may be required. Dr. Vishal Sahni is experienced in advanced arthroscopic and minimally invasive elbow procedures that ensure quicker recovery and less postoperative pain.
6. Post-Treatment Rehabilitation
After surgery or major treatment, structured rehabilitation programs focus on restoring full motion and preventing future flare-ups through controlled physiotherapy and lifestyle adjustments.
Lifestyle Modifications for Long-Term Relief
1. Regular Exercise Routine
Focus on strengthening the forearm and upper arm muscles that support the elbow. Gradual, consistent exercise helps maintain joint flexibility and reduces strain.
2. Ergonomic Adjustments
For professionals who spend long hours on computers or machines, setting up an ergonomic workstation is vital to reduce stress on the elbows.
3. Mindful Movements
Avoid repetitive tasks without taking short breaks. Stretch your arms every 30–40 minutes to release tension from the muscles and tendons.
4. Proper Sleep Posture
Avoid sleeping with your arms tucked under your pillow or bent for long durations. Keep your arms relaxed and supported to reduce pressure on the elbow joint.
5. Routine Check-Ups
If you suffer from chronic elbow pain or arthritis, periodic consultations with an orthopaedic specialist like Dr. Vishal Sahni can help monitor joint health and prevent further complications.
When Should You See a Doctor?
You should visit an orthopaedic doctor if:
- Elbow pain persists despite rest and home remedies.
- Pain radiates to the forearm or hand.
- There is swelling, redness, or warmth around the elbow joint.
- You notice difficulty in moving your arm or gripping objects.
- There is a history of injury or arthritis worsening during cold weather.
Delaying professional care can lead to chronic inflammation or permanent stiffness.
Expert Orthopaedic Care in Nagpur
At the London Orthopaedic Clinic, Dhantoli, Nagpur, Dr. Vishal Sahni (MBBS, MS Ortho, FRCS Ortho, London, MCh Ortho, Liverpool) combines his 24 years of international and Indian experience to provide personalised, advanced, and pain-free treatment options for all types of shoulder, elbow, and wrist conditions.
The clinic offers:
- Advanced diagnostic facilities
- Evidence-based treatment protocols
- Non-surgical and surgical management
- Specialised post-treatment physiotherapy
- Patient-focused recovery plans
Whether your elbow pain worsens due to cold weather or past injury, Dr. Sahni ensures accurate diagnosis and effective, long-lasting relief.
Conclusion
Cold weather may be beyond our control, but how we prepare for it isn’t. By keeping your elbows warm, staying active, maintaining posture, and following a healthy lifestyle, you can successfully avoid winter flare-ups.
However, if elbow pain continues to limit your movement or daily routine, it’s best to seek professional care.
With expert guidance from Dr. Vishal Sahni at the London Orthopaedic Clinic, Nagpur, patients can overcome joint stiffness and pain effectively — regaining strength, comfort, and confidence throughout every season.
Clinic Details:
London Orthopaedic Clinic
Ground Floor, Berar House, Mehadia Square, Dhantoli, Nagpur, Maharashtra – 440012
9529552938
www.londonorthopaedicclinicngp.com