Why Cold Temperatures Can Make Your Joints Hurt, Doctors Explain

Joint pain can show up at any time of year, but many people notice it gets worse when the temperature drops. Doctors say that is not just a coincidence: there are real scientific reasons cold weather can make joints ache.

Some of the discomfort comes directly from colder conditions, while other effects are indirect. Either way, experts say the sensation is real.

Meet the experts: Will Harvey, M.D., rheumatologist at Tufts Medical Center and president of the American College of Rheumatology; Brandon Erickson, M.D., director of orthopedics for Northwell in Westchester and chief of orthopedics at Phelps Hospital; Jeffrey Zarin, M.D., orthopedic surgeon at Cedars-Sinai Orthopaedics and Sports Medicine in Los Angeles

“It’s not a myth that joints become more uncomfortable in the cold,” says Brandon Erickson, M.D., director of orthopedics for Northwell in Westchester and chief of orthopedics at Phelps Hospital.

Here are the main reasons joints may ache in cold weather, along with ways to feel more comfortable when temperatures fall.

How common is it for joints to ache more in cold weather?

Quite common. “Though the research is mixed, several studies link drops in temperature and drops in barometric pressure to increased joint pain and stiffness,” says Will Harvey, M.D., rheumatologist at Tufts Medical Center and president of the American College of Rheumatology.

Dr. Harvey notes that there is no evidence cold causes arthritis, but people who already have arthritis or other conditions that affect joint cartilage often notice worse pain in colder weather, says Jeffrey Zarin, M.D., orthopedic surgeon at Cedars-Sinai Orthopaedics and Sports Medicine in Los Angeles.

Why do joints ache more in the cold?

Cold weather brings a few changes that can affect how joints feel. “It’s part of the reason why some people move to warmer climates when they get older,” Erickson says.

These are the most common cold-weather factors that can influence joint comfort.

Thickening synovial fluid.

Synovial fluid is the thick liquid between joints that works as a natural lubricant and helps joints move smoothly. “It also contains many factors that help to keep the tissues around the joint healthy,” says Dr. Zarin. In colder weather, that fluid can become thicker than normal.

“This ‘thickened’ fluid does not allow the joints to move as smoothly and can create the sensation of stiffness and tightness,” Dr. Zarin says. “This can also cause the inflammation of the joint to increase.”

Drops in barometric pressure.

Barometric pressure is the force air molecules exert on the Earth’s atmosphere. “Drops in barometric pressure, as occurs in low-pressure storms, have been associated with increases in joint pain, independent of temperature,” says Dr. Harvey. That may be why joints hurt more when snow is on the way.

Dr. Zarin explains that lower pressure outside the body can cause tissues to swell slightly. “While this is generally something a person would not detect, when there is inflammation due to arthritis, the sensitized nerve endings can have increased stimulation, which would be perceived as pain,” he says.

Changes in blood flow.

Blood vessels tend to constrict, or tighten, in the cold, and the body automatically shifts circulation to protect internal organs. “This will lead to a decreased circulation to the extremities and joints, which can cause the muscles to become more stiff or inflexible,” Dr. Zarin says.

That is different from placing ice on an inflamed joint, he adds. “While putting ice on an inflamed joint will help decrease circulation and help you feel better, a generalized decrease in the blood circulation to the extremities can lead to a sensation of stiffness or aching,” he says.

Moving less.

People often walk and exercise less in cold weather, and that can take a toll on joints. “Movement is very good for maintaining healthy joints, and being too sedentary can contribute to pain and stiffness,” says Dr. Harvey.

Dr. Erickson agrees. Movement helps increase the production and circulation of synovial fluid. “Motion is lotion,” he says. “The more you can move around, the better the joints will feel.”

How to get relief if your joints ache in cold weather

Staying active is important, according to Dr. Harvey. And “while it seems obvious, trying to keep warm will help keep joints feeling better,” Dr. Zarin says. “This means making sure to wear adequate clothing, especially at the extremities such as your hands, feet, and head, where most of your body heat tends to be lost.”

When you are indoors, Dr. Zarin recommends moving around, stretching, and massaging your joints. That can help stimulate circulation and improve the lubricating effects of synovial fluid, he says. “Applying warming packs can also help to loosen up the joints,” he adds.

Staying well hydrated matters, too. “A bit of dehydration can affect the ability of the synovial fluid to lubricate the joints, which can make them feel stiff and achy,” Dr. Zarin says.

When to contact a doctor

It is normal to have occasional aches and pains. “But persistent joint pain or arthritis are not normal parts of aging,” Dr. Harvey says.

If pain or stiffness, especially in the morning, lasts more than 30 minutes, it is time to speak with a doctor, he says. It is also worth getting checked if the pain interferes with daily life.

Dr. Erickson adds that you should also see a physician if basic measures like anti-inflammatories and heating pads are not helping. “If you’re still stiff and uncomfortable, it’s a good idea to come in,” he says. “Sometimes physical therapy and a cortisone injection can help to get you to a better place.”