Colder Weather, Crankier Knees? Here’s What Might Be Going On

joeodpt
Oct 29
2 min read

You wake up, stand up, and your knees don’t feel quite right. Maybe it’s a little stiffness going downstairs. Maybe they creak during squats or lunge sets. Maybe they’re just…grumpy.

“I didn’t change anything in my workout… but my knees are talking.”“I warm up and feel okay, but they’re sore again later.”“Is it just getting older? Or is the weather messing with me?”

I hear this every fall. You’re not imagining it. Your joints really do feel different as the temperature drops—and there’s a good reason for it.

Let’s break it down.

First Off: No, You’re Not Falling Apart

Yes, cooler temps and shifts in humidity can make joints feel stiffer—especially in knees, hips, ankles, and hands. This is especially true for those with a history of injury or arthritis.

But here’s the important part:

Stiffness doesn’t always mean damage. Pain doesn’t always mean harm. And achy knees should be trained, not babied.

Why Fall Makes Things Flare

Here are a few under-the-radar reasons why your knees might act up this time of year:

Less general movement – Cooler weather = fewer walks, more sitting
Skipping warm-ups – It’s dark, it’s cold, you’re tired… I get it
More indoor leg training – Squats, lunges, machines, and stair climbers add up
Tighter tissues – Muscles and tendons cool down faster in cold environments
Old injuries or past surgeries – These joints tend to be more sensitive to temperature shifts

So if things feel different right now? That’s normal. But it doesn’t mean you can’t train—it just means you may need to adjust your setup.

Three Things to Try Before You Blame Your Age

1. Extend your warm-up

When the weather changes, your joints and tendons need more time to feel ready.Try:

5 minutes of walking or biking
2–3 rounds of bodyweight squats, glute bridges, and step-ups
Gradually increasing load rather than jumping straight to working sets

2. Add isometrics for sore knees

If your knees feel tender, give them strength work without movement. Try:

Wall sits
Spanish squats with a band
Long-hold step-downs

These can reduce sensitivity while building tolerance.

3. Don’t skip single-leg work

Most of us have some side-to-side differences that show up in fall training. Lunges, split squats, step-ups, and single-leg deadlifts help rebalance strength and improve how load moves through your joints.