There’s something kind of magical about running when the air has that crisp, focused edge—your breaths come out in clouds, your legs feel alive, and the lakefront looks like it belongs on a postcard. But for plenty of runners, the season also brings an unwelcome companion: extra joint stiffness and aches that weren’t there in July.

If your knees complain a little more when the temperature drops, you’re not inventing it. Weather-related changes — especially falling temperatures and shifts in barometric pressure — can affect joint tissues and the way your body senses pain. That doesn’t mean you have to retire your shoes until spring. With a little strategy, runners in Chicago can keep building miles all winter without paying for it later.

Below: what’s happening, what actually helps, and how MidAmerica Orthopaedics supports runners at every step — from same-day evaluation at Orthopaedic Immediate Care to sport-specific rehab with our physical therapy team.

Why cold weather feels worse (and what that really means)

People have believed for ages that cold weather makes aches worse. There’s science to back up the experience: lower temperatures and changes in barometric pressure are associated with increased reports of joint pain, especially in people with prior joint problems or osteoarthritis. These changes may alter how joint tissues behave and how sensory nerves register pressure and pain. In short: your body can become a bit more sensitive to load and motion when the mercury drops.

But here’s a crucial point: sensitivity and stiffness don’t always mean damage. Often it means tissues need time, warmth, and gradual loading to respond. That gives you plenty of routes to stay active and avoid setbacks.

Don’t stop — adapt

Cold weather training isn’t about heroically pretending it’s still July. It’s about adapting intelligently. A few practical switches deliver the highest return for the least drama:

• Warm up longer, then warm up again. Spend an extra 5–10 minutes on dynamic warm-ups before you head out — leg swings, walking lunges, high knees — and do a short warm-up inside if you can before stepping into the cold. Your muscles and tendons perform better once they’re warm.
• Layer up, but keep it breathable. Tight tights and a wind-resistant outer layer will keep your joints warm without overheating. Gloves and thin beanies matter more than you’d think; the body preserves core heat when extremities are protected.
• Adjust pace and expectations. Cold, slick surfaces aren’t the time for max-effort intervals. Keep speed work on treadmills or in controlled, cleared areas, and accept that key sessions may look different in November than they do in May.
• Mind your footwear. Tread changes and footwear choice matter in winter. A slightly grippier shoe or trail shoe (depending on conditions) reduces slip risk and unpredictable twists. Rotating pairs reduces repetitive loading patterns.

Strength and mobility are your winter insurance policy

If you want a single most effective way to keep joints happy through colder months, it’s regular strength work. Strength training improves muscle support around joints — which means less painful loading, more shock absorption, and better stability on icy turns. Calf and ankle strength help with winter footing; glute and hip strength protect the knee during cuts and turns. Progressive, consistent resistance training is protective for runners and helps reduce injury risk over time.

MidAmerica’s physical therapists run practical, runner-focused programs that target the exact muscles you need for stable winter running. Our PT teams at Palos Hills and Mokena design short, effective strength circuits you can do at home or twice a week in clinic to keep you resilient.

When the ache feels different: knowing when to check it out

Not all winter aches are harmless. See a specialist if you notice:

• A sharp, localized pain that starts during a run and doesn’t improve with short rest.
• Swelling that is new or persistent.
• Loss of function — e.g., you can’t put weight on the leg or complete a short walk without significant pain.
• Any pop or instability at the time of injury.

For quick evaluation, MidAmerica’s Orthopaedic Immediate Care provides specialist-led triage and treatment — faster and more orthopaedically focused than a general ER visit. For persistent or recurring problems, our Sports Medicine Clinic offers a deeper evaluation and imaging as needed, and we coordinate care with our physical therapists and foot & ankle team.

Small habits that add up

• Hydrate even if you’re not sweating much. Cold air dries you out. Hydration helps tissues stay supple and recovery stay on track.
• Sleep and fueling matter. Tissue adaptation happens while you sleep and eat; compromise on either and the injury risk climbs.
• Don’t do too much too fast. The old “10% rule” (limit weekly mileage jumps) is a useful practical ceiling for most runners when ramping mileage. If you’ve been out of running for a month, don’t try to immediately match your pre-break mileage.

How MidAmerica helps Chicago runners

We’re not a one-off stop — MidAmerica Orthopaedics is a full-service partner for runners:

• Same-day specialist access via OrthoNow for acute sprains, suspected fractures, or worrisome pain.
• Sports Medicine Clinic with fellowship-trained physicians who create targeted treatment plans and decide if imaging or injections are needed. You’ll find providers on the team who regularly treat runners and athletes at every level.
• Physical & Occupational Therapy to rebuild strength, correct mechanics, and finish with sport-specific return-to-running plans.
• Foot & Ankle services for gait analysis, orthotics, and treatment of plantar or Achilles problems.
• Ambulatory surgery options at Palos Hills Surgery Center if operative care is necessary, with coordinated perioperative and rehab support.

A one-week plan to blunt the season’s risk

Try this the week you switch to colder runs:

1. Keep mileage within 10% of the previous week.
2. Add two 20-minute strength sessions (hip bridges, single-leg deadlifts, calf raises, planks).
3. Extend warm-ups by 5–10 minutes and include dynamic movement.
4. Swap one long run to a treadmill or cleared route if conditions worsen.
5. If pain persists beyond 7–10 days, make an OrthoNow appointment — early assessment often prevents longer layoffs.

Final thought

Winter running doesn’t have to be a season of compromise. It asks for smarter choices, a little more respect for warm-ups and strength, and sensible footwear. Treat your joints with those small, consistent habits, and you’ll still be clocking crisp miles on the river path when everyone else is on the couch.

If you want a winter-ready plan tailored to your history and goals — or a quick specialist check after a suspicious twinge — MidAmerica Orthopaedics is here: our Sports Medicine team, PT staff, and Orthopaedic Immediate Care locations are set up for runners like you.