If you have noticed your shoulder feels stiff, sore, or more painful during the winter, you are not imagining it. Many people experience increased shoulder discomfort as temperatures drop, especially if they have had shoulder pain before.
Cold weather can affect how your muscles and joints move, and winter activities such as skiing, sledding, snow boarding, and snow shoveling which can place extra stress on the shoulder. The good news is that there are effective ways to manage winter shoulder pain and keep moving comfortably.
Why Does Shoulder Pain Feel Worse in Cold Weather?
Cold weather can make shoulder pain worse because muscles tighten, circulation decreases, and people tend to move less during the winter months. This combination often leads to stiffness and increased strain on the shoulder joint during everyday activities.
Due to winter weather, we see an increase in patients suffering from the following conditions:
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Increased stiffness first thing in the morning
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Pain that lingers longer after activity
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Discomfort with reaching, lifting, or sleeping
When the shoulder does not move as freely, even simple tasks can become uncomfortable.
Common Winter Activities That Stress the Shoulder
Winter brings many activities that place extra demand on the shoulders, often without us realizing it.
These include:
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Shoveling snow or throwing heavy loads
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Scraping ice off windshields
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Wearing bulky coats that restrict movement
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Carrying firewood, groceries, or bags of salt
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Lifting boxes or decorating during the holidays
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Winter sports(skiing, sledding, tubing, snowboarding, snow shoeing) or bracing during slips and falls
When these tasks are done with stiff, cold muscles, the risk of pain or injury increases.
Signs Your Shoulder Pain Should Not Be Ignored
Occasional soreness can be normal, but certain symptoms signal that your shoulder needs attention.
Watch for:
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Pain when lifting or reaching overhead
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Stiffness that does not improve after warming up
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Shoulder pain that disrupts sleep
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Weakness or limited range of motion
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Pain that returns every winter
If shoulder pain is affecting daily activities, it is best not to wait it out.
What Helps Shoulder Pain in Winter?
Movement, targeted strengthening, and proper joint mechanics are key to reducing shoulder pain during cold weather.
Helpful strategies include:
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Warming up before outdoor tasks
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Taking frequent breaks during repetitive activities
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Dressing warmly to keep muscles loose
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Staying active indoors to prevent stiffness
However, if pain persists, guided care is often the most effective solution.
How Physical Therapy Can Help Shoulder Pain
Physical therapy can help reduce shoulder pain, improve mobility, and restore strength, especially during the winter months. A licensed physical therapist evaluates how your shoulder moves and identifies what is contributing to pain.
Physical therapy may include:
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Mobility and flexibility exercises
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Strengthening of the shoulder and upper back
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Posture and movement retraining
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Education on safe winter activities
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Strategies to prevent future flare-ups
Addressing shoulder pain early can prevent minor issues from becoming long-term problems.
When Should You See a Physical Therapist for Shoulder Pain?
You may benefit from seeing a physical therapist if:
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Shoulder pain lasts more than a few days
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Pain worsens with activity instead of improving
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Sleep or daily tasks are affected
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Pain returns seasonally each winter
Early care often leads to faster relief and better outcomes.
Frequently Asked Questions About Winter Shoulder Pain
Does cold weather cause joint inflammation?
Cold weather does not directly cause inflammation, but it can increase stiffness and sensitivity, making existing issues feel worse.
Should I rest my shoulder or keep it moving?
Gentle movement is usually better than complete rest. Avoid painful activities, but keep the shoulder moving within a comfortable range.
Can physical therapy help chronic shoulder pain?
Yes. Physical therapy is highly effective for both new and long-standing shoulder pain by improving strength, mobility, and movement patterns.
How long should shoulder pain last?
Minor soreness may resolve in a few days. Pain that lasts longer or limits function should be evaluated.
Take Care of Your Shoulders This Winter
Cold weather does not have to mean months of shoulder pain. With the right care and movement strategies, you can stay active and comfortable all winter long.
If your shoulder feels stiff, sore, or painful in cold weather, working with a physical therapist can help you move better and feel better before pain becomes a bigger issue.
