Why Does Cold Weather Affect Arthritis?

Do you ever feel like you can predict the weather based on how your joints feel? If so, you aren’t alone. Arthritis — a general term for joint inflammation — is common. It affects 1 out of 4 people in the U.S. And many people with arthritis report changes in their symptoms when the weather changes.

While we haven’t quite figured out how to control the weather, we can explain how weather might affect arthritis and suggest tips to cope. Let’s dig in.

Why does arthritis flare up in cold or rainy weather?

Studies have looked at the effects of certain weather changes on arthritis symptoms, including: 

• Temperature 

• Barometric pressure

• Humidity

• Precipitation 

They have mixed results, so scientists aren’t exactly sure how the weather triggers arthritis flares. But they have some good ideas. Weather changes may affect arthritis symptoms due to: 

• Expansion of structures in joints (like tendons and ligaments): Space inside the joints (between bones) is limited. So when structures get bigger with weather changes, joints can feel tighter and achier.

• Thickening of joint fluid: Joint fluid lubricates the joint and absorbs shock as you walk, run, or jump. When temperatures drop, joint fluid thickens, sort of like Jell-O in the fridge. Thicker joint fluid might make for stiffer joints.

• Pain sensitivity: Pressure changes might influence nerve sensitivity. And cold weather may affect levels of proteins in the body involved in pain sensation.

• Reduced physical activity: It’s also possible that people tend to be less active when the weather changes. The resulting joint stiffness from cold weather could worsen joint pain.

Which types of arthritis are affected by cold or rainy weather?

Changes in weather can affect any type of arthritis. But people may feel differently with different weather. For example:

• Osteoarthritis (wear-and-tear arthritis) and inflammatory arthritis (like rheumatoid arthritis) can feel worse on cold, rainy, or humid days.

• People with psoriatic arthritis might feel worse with an increase in humidity.

• Warm and dry weather might actually increase the risk of gout flares.

So you can see more research is needed to better understand these correlations. If you have arthritis, it could help to keep track of your symptoms and compare against weather changes to find patterns. In any case, there are steps you can take to support your joints in any weather. 

Tips for reducing joint pain in the winter

Bad weather doesn’t always have to be a pain if you have arthritis. There’s a lot you can do to reduce joint pain when it gets cold or rainy. Here are some tips to get you through. These tips are the same for all kinds of arthritis.

Exercise

Staying active is one of the best things you can do for your joints, no matter the season. Some people worry that exercise might make arthritis worse, but that’s simply not the case.

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The American College of Rheumatology and the Arthritis Foundation strongly recommend exercise for people with osteoarthritis and inflammatory arthritis. That’s because studies show it decreases pain and can even slow progression of arthritis. In fact, walking might even prevent the need for knee replacement surgery in people with osteoarthritis. Experts also recommend exercise for low back pain caused by arthritis of the spine.

So, what kind of exercise are we talking about? At this time, there isn’t enough evidence to recommend one kind of exercise over another. The best kind of exercise is the kind that you’ll do consistently. Ideas include:

• Walking

• Water aerobics or water walking (your body is lighter in water, so this might be more comfortable on your joints)

• Biking

• Tai chi

• Yoga or chair yoga  

• Stretches and low-impact exercises specific to the site of your arthritis (for example, try these for knee pain or back pain)

Remember to watch out for ice and tripping hazards if you’re exercising outside. Shopping malls and community centers are often safe options for indoor walking.

Maintain a healthy weight

Depending on your body, losing weight or maintaining a healthy weight can take stress off the joints, regardless of the weather. If you’re carrying extra weight, losing just a few pounds can make a big difference.

In fact, research shows that losing just 1 lb removes 4 lbs of pressure from the knees in people who have osteoarthritis. Weight loss may also benefit people with inflammatory arthritis.

Stay warm

If cold weather makes your joint pain worse, it makes sense to try to stay warm. This might mean moving to a warmer climate, staying inside, and/or dressing warmly when you go out. Layers often work well to trap heat, and you can use hand or foot warmers in gloves and shoes for extra warmth.

If you have trouble getting dressed due to your arthritis, consider looking for devices that can help. These are available for purchase online, and they’re generally inexpensive. But if cost is an issue, your local Arthritis Foundation may be able to help. Consider checking out local charities or nonprofit organizations if you need help getting warmer clothing.

Warm baths and showers

Keeping your joints warm with a hot shower or bath might help you feel better and less stiff. But use caution getting in and out if you’re at risk of falling. If you don’t enjoy or feel safe taking baths, consider using a heating pad or water bottle on stiff joints for 20 minutes at a time.

Consult a healthcare professional

If you’re still struggling with arthritis pain in cold weather, reach out to your rheumatologist or primary care provider. Sometimes an arthritis flare-up could mean something else is going on, and it’s best to address it sooner versus later. Or your healthcare team might suggest a change to your treatment plan for a short period of time.

Should you push through arthritis pain?

No. You might be experiencing an arthritis flare-up if your joints are more swollen, painful, warmer, or stiffer than usual. In that case, take it easy until you feel better. Avoid complete bed rest because staying still for long periods of time can make things worse. But don’t push through your pain.

When you start to feel a little better, get moving again. Start slowly by walking for only 1 to 2 minutes at a time. Then work back up to your baseline exercise routine.

Keep in mind that your joints may ache a bit when starting a new exercise routine because it takes time to get used to new kinds of movement. A little pain is normal, but a lot of pain is not.  

Ease into your new workout routine. For example, start with a daily 5-minute walk. The next week, increase it to 6 minutes. And try 7 minutes the week after that. Small steps can go a long way.

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Written by:

Samantha C. Shapiro, MD

Samantha Shapiro, MD, is a board-certified rheumatologist and internist with expertise in autoimmune and inflammatory conditions. She founded the division of rheumatology at Dell Medical School at The University of Texas at Austin.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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