Published by PMR of NY & CT
If your knees, hips or hands ache more once the temperature drops, you're not imagining it. Many people with arthritis say they can feel a cold front coming, and cold weather joint pain is a familiar winter complaint.
Researchers are still sorting out how weather affects joints, and the studies don't all agree. What is clear is that winter changes how much we move, how we dress and how we feel, and each of those can make stiff joints harder to live with. Most of what helps is within your control.
What causes cold weather joint pain?
There is no single proven explanation, but several factors likely play a part:
- Barometric pressure changes. Some researchers think a drop in air pressure before a storm lets the tissues around a joint expand slightly, which may irritate joints that are already sensitive.
- Cold, tight tissues. Muscles, tendons and ligaments tend to feel tighter in the cold, so your first minutes outside may feel creaky.
- Moving less. Short days, icy sidewalks and busy holidays cut into activity, and stiff joints get stiffer when they aren’t moved.
- Mood and sleep. Less daylight and disrupted routines can affect sleep and mood, which can make pain feel worse.
Many people with osteoarthritis or rheumatoid arthritis report winter joint pain, and old injuries can ache too.
Dress and warm up for the weather
Warm joints tend to move more easily. A few habits help:
- Dress in layers, and keep your hands, knees and feet covered outdoors. Gloves or mittens matter if your hands get stiff.
- Take a warm shower, or use a heating pad for 15 to 20 minutes, to loosen stiff joints before activity. Protect your skin, never fall asleep on a heating pad, and skip heat on a joint that is hot and swollen.
- Spend a few minutes gently moving your joints through their full range before you head outside or start chores.
Keep moving indoors
Regular movement is one of the best ways to ease cold weather joint pain. The CDC notes that physical activity can reduce arthritis pain and improve physical function. In winter, take it inside:
- Walk laps at a mall, an indoor track or a large store.
- Use a stationary bike or elliptical, which is easier on your knees and hips than running.
- Look for exercise classes in a warm pool, where the water supports your weight.
- Do simple strength exercises at home, such as sit-to-stands from a chair and wall push-ups, since stronger muscles support your joints.
- Try tai chi or a gentle stretching class for balance and flexibility.
Start with short sessions and build up gradually. Mild achiness after activity is normal, but if a joint becomes more painful or swollen afterward, scale back next time.
Stay safe on ice and snow
A fall on ice can turn a sore joint into an injured one.
- Wear boots with good tread, and consider slip-on traction cleats for icy walks.
- Take short, flat-footed steps, keep your hands out of your pockets and use handrails.
- When you shovel, use a lightweight shovel, push snow rather than lifting it and take frequent breaks, or ask for help.
Shoveling heavy snow is hard on your heart as well as your joints. Stop and call 911 for chest pain or pressure, shortness of breath, or pain that spreads to your arm, jaw or back.
When winter joint pain needs a closer look
Weather-related aches usually come and go. Get medical care right away if a joint suddenly turns hot, red and swollen, especially with a fever, since that can signal an infection or gout. See a doctor soon for:
- Sudden, severe joint pain or swelling without a clear cause
- Morning stiffness that lasts longer than an hour, or swelling in several joints, which can point to inflammatory arthritis
- A joint that gives way, locks or can't bear weight after a fall
- Pain that keeps getting worse or limits your daily activities
At Physical Medicine & Rehabilitation of NY & CT (PMR), we evaluate joint pain and build plans that may include physical therapy, chiropractic care, medical massage and acupuncture. You can also read about our approach to arthritis pain relief.
Frequently asked questions
Can cold weather cause arthritis?
No, cold weather doesn't cause arthritis. Osteoarthritis develops over time and is linked to age, past joint injuries, genetics and body weight, while rheumatoid arthritis is an autoimmune condition. What cold may do is make existing arthritis feel stiffer and more painful. Keeping joints warm and active helps you stay comfortable, but it doesn't change whether you develop arthritis in the first place.
Does vitamin D help joint pain in winter?
Large studies have not found that vitamin D supplements reliably ease osteoarthritis pain. Vitamin D does matter for bone health, and levels can dip in winter in northern areas like ours because there is less sunlight. If you are concerned, ask your doctor whether testing or a supplement makes sense for you, especially if you take other medicines or have a chronic condition.
Should I see a rheumatologist or a physical therapist for joint pain?
It depends on the cause. A rheumatologist is a physician who diagnoses and treats inflammatory types of arthritis, such as rheumatoid arthritis, psoriatic arthritis and gout, often with medicine. A physical therapist helps you move better and build strength, which helps with osteoarthritis and many joint injuries. Many people benefit from both, and your primary care doctor can help you decide where to start.
Talk with our team
Winter doesn't have to mean months of stiff, achy joints. Our clinicians in Danbury and Brewster can help you build a plan that keeps you moving until spring. Request an appointment and we will be in touch to schedule your visit.
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