Why Joints Hurt More in Winter and What Helps

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As temperatures drop, many people with arthritis notice their joints feel stiffer, achier or harder to move. While researchers don’t fully agree on why this happens, several theories and known factors help explain the seasonal flare-ups. Understanding what worsens joint symptoms in cold or damp weather can help patients better prepare and protect their joints through winter months.

Why Cold Weather May Worsen Joint Pain

There’s no single proven cause of cold-weather joint pain, but experts agree several factors likely contribute.

One well-supported theory is that changes in barometric pressure — the atmospheric pressure around us — may affect how tissues expand or contract. When pressure drops before cold or wet weather, tissues may swell slightly, increasing pressure on joints already affected by inflammation or cartilage loss.

Cold temperatures also cause the muscles and surrounding tissues to tighten, making joints feel stiffer and more sensitive.

For people with inflammatory conditions like rheumatoid arthritis, cold weather may also increase the perception of pain, even if inflammation levels do not necessarily rise.

Finally, during winter, many people naturally move less, which reduces circulation, weakens supportive muscles and increases stiffness. The CDC notes that regular activity remains one of the most effective nondrug strategies for improving arthritis symptoms year-round.

Which Conditions Are Most Affected in Winter?

• Osteoarthritis (OA)

People with OA frequently report worsening pain in cold months. Because OA involves cartilage breakdown and bone-on-bone friction, changes in joint pressure or swelling may make these symptoms more noticeable.

• Rheumatoid arthritis (RA)

RA is driven by immune-system inflammation, which may feel more intense in winter. Some patients experience more morning stiffness and fatigue when temperatures drop.

• Fibromyalgia

Not a joint disease but often overlapping with arthritis, fibromyalgia symptoms can worsen in cold, damp or low-light conditions.

• Previous joint injury

People with old injuries, fractures or surgeries often notice their more vulnerable joints respond strongly to seasonal shifts.

Practical, Evidence-Based Strategies That Help

1. Stay warm — heat therapy works

Heat relaxes muscles, improves circulation and decreases stiffness. Research shows heat therapy is especially helpful for osteoarthritis and soft-tissue tightness.

Helpful options include:

1. Warm showers or baths
2. Heating pads
3. Electric blankets
4. Paraffin wax treatments for hands

2. Keep moving — even gentle activity helps

Regular movement is essential for reducing pain and improving joint function. The CDC reports that adults with arthritis who engage in routine physical activity experience less pain and better quality of life.

Winter-friendly movement options:

• Indoor walking
• Stretching
• Gentle yoga or tai chi
• Low-impact workout videos
• Light resistance exercises

3. Protect your joints in cold weather

Joint protection techniques reduce stress on painful joints and improve comfort.

Helpful strategies:

• Wear gloves, socks and layers to keep joints warm
• Use compression gloves or sleeves
• Avoid staying in one position for long periods
• Use supportive shoes and ergonomic tools

4. Hydrate — even in winter

People often drink less water in winter, but hydration remains essential. Synovial fluid (a natural lubricant for joints) depends on adequate hydration.

5. Support your body’s inflammation response

For inflammatory forms of arthritis like RA or psoriatic arthritis, reducing inflammation through lifestyle changes can help ease symptoms.

Helpful steps:

• Eat anti-inflammatory foods (Mediterranean-style diet)
• Manage stress
• Sleep adequately
• Take medications exactly as prescribed

Studies show that diets rich in omega-3 fatty acids and plant-based foods can reduce systemic inflammation and arthritis symptoms.

When to Talk to Your Rheumatologist

Patients should contact their rheumatology provider if they notice any of the following:

• Sudden increases in joint swelling
• New warmth or redness
• Significant loss of function
• Symptoms that do not improve with home strategies

A specialist may adjust medications, recommend physical therapy, or evaluate whether the symptoms reflect inflammation or weather-related discomfort.

Cold weather can make arthritis symptoms feel worse — but understanding why can empower patients to make proactive choices. Through warmth, movement, hydration, joint protection and inflammation management, patients can find meaningful relief — even in the coldest months of the year.