How colder weather can aggravate joint pain — and what may help

Millions of Americans live with arthritis that affects their joints

When temperatures drop, aching in the knees, shoulders, neck and ankles can become more intense. Experts say there are several straightforward ways to ease the discomfort.

Arthritis, a condition that damages the joints, affects 58.5 million American adults. Cold weather causes blood vessels to narrow, which reduces blood flow to the joints and can interfere with the body’s ability to produce synovial fluid, the lubricant that helps joints move smoothly.

That is why joints tend to function best in moderate weather, said Dr. Mariko L. Ishimori, interim director of the Cedars-Sinai Division of Rheumatology, in a statement.

“When the weather gets cooler, the synovial fluid that acts like motor oil in our joints becomes more like sludge,” she said.

A second factor is that many people move less in cold weather. According to the National Recreation and Park Association, nearly 60 percent of people are less active during the winter months.

When joints that are meant to bend and flex are not used regularly, they can feel stiff as synovial fluid builds up, explained Samuel Ashby, an orthopedic surgeon with Banner Health. Muscles and tissues can also tighten, while blood flow slows.

“These changes are temporary but can make your joints feel stiff, tight or sore when you start moving again,” he said.

Another theory points to drops in atmospheric pressure, often associated with winter storms, as a possible cause of pain. Changes in barometric pressure may lead tendons and muscles to expand.

“Everyone’s body reacts to fluctuating barometric pressure, but people with arthritis and those with chronic pain are more vulnerable to feeling discomfort,” UChicago Medicine says.

Because everyone’s experience is different, it can be difficult to know exactly what is driving the increase in pain. Even so, experts say a few simple strategies can help ease joints that become tighter during colder months.

Regular movement is one of the best ways to keep joints lubricated, though intense exercise is not required. Even 30 minutes of yoga or strength training a day can help. Federal guidelines recommend at least 150 minutes of aerobic exercise each week, along with two days of strength training, for overall health.

Hydration is also important because it supports the production of synovial fluid and helps maintain fluid balance. People often drink less water in colder months because they feel less thirsty and humidity is lower.

Wearing warm clothing and dressing in layers can also help limit stiffness, since warmth improves circulation and relaxes tight muscles.

“Layer up with hats, gloves and scarves, and use an electric heating pad or an electric blanket to keep yourself warm while you're napping,” Ishimori advises.

If these measures do not help, doctors may recommend more personalized care, including medication or therapy.

“You should seek help for joint pain when you're doing the simple things, and they’re just not working,” Andrew Bang, a chiropractor with the Cleveland Clinic, said. “For example, you're putting on the heat, you're stretching, you're moving, you're layering up before you head outside, but the joint pain is really disrupting your activities of daily living.”