Are your joints feeling stiffer and more painful this winter? - It could be more than just the cold.

Osteoarthritis - July 2026

One of the most common causes of joint pain is Osteoarthritis, which can develop gradually over time. Although Winter doesn’t cause the condition to worsen, many people notice increased discomfort and stiffness during colder weather. In the clinic, we most commonly see osteoarthritis affecting the knees, hips and hands, where it can make everyday movement more difficult.

What is Osteoarthritis?

Osteoarthritis can affect anyone, although it becomes more common with age. Younger people can also develop the condition following a joint injury, repetitive stress, or joint abnormality.

Osteoarthritis occurs as cartilage wears down between bones in joints. As protective tissue deteriorates, pain and a loss of mobility can occur in the joint, making everyday activities more challenging.

Are You Experiencing These Symptoms?

Symptoms of osteoarthritis usually build slowly rather than appearing suddenly. Common signs and symptoms include:

Pain during or after movement
Joint stiffness, particularly after a resting period
A grating or grinding sensation during movement
Reduced range of movement or flexibility
Swelling around the joint
Bony spurs that can be felt around the joint

What Happens if Osteoarthritis is Left Untreated?

Without appropriate management, osteoarthritis can cause chronic pain and stiffness in the joints, making daily tasks difficult. Reduced mobility and strength also increase the risk of falls, particularly in older adults.

How can Physiotherapy Help?

Although osteoarthritis cannot be reversed, physical therapy can help reduce pain, improve mobility and strengthen the muscles that support the affected joint. Management will typically involve strengthening exercises, mobility training and personalised advice on managing symptoms.

5 Tips for Managing Osteoarthritis:

Try low-impact - cartilage relies on joint movement to circulate synovial fluid. Reducing movement will accelerate stiffness and cartilage degradation. Try low-impact exercises that load your joints without any high-impact forces.
Have you tried resistance training? - work on progressive resistance training (using body weight, resistance bands or weights) to strengthen the muscles surrounding an affected joint to reduce load and improve joint stability.
Mind your nutrition - certain foods can contribute to systemic inflammation, which may worsen joint pain over time. Try to limit highly processed foods and added sugars, and focus on whole foods as part of a broader anti-inflammatory approach to eating.
Pacing strategies - Balancing your activity with rest avoids the boom-bust cycle (overdo activity → flare of affected joints → forced rest → deconditioning → repeat). Break tasks up with rest breaks rather than pushing through pain.
Try heat, ice or cryotherapy - both heat and ice can help reduce pain and inflammation around an affected joint, though they work in slightly different ways; heat relaxes muscles and improves blood flow, while ice numbs pain and limits swelling. Everyone responds a little differently, so it’s worth trying both to see what provides the most relief for you.

Book an appointment

Extra tip, seek advice early! Reach out for professional help for physical therapy; individualised exercise prescription and load management are essential to reduce long-term effects and disability.

Expert physiotherapy for sports injuries and recovery.

COntact us

admin@duralphysio.com.au

9651-3622