How to handle joint pain in the cold

Concerned about joint pain increasing as the temperature outside decreases? There are steps people dealing with joint pain can take for relief – one of them literally being to take steps. 

“Maintain a healthy active lifestyle, even in cold weather,” said Dr. William Doran, DO, FAAOS, who cares for patients at TidalHealth Orthopedics. “If you can't exercise because of weather or pain, range of motion exercises and stretching can be helpful.” 

Courtney Caputo, PA-C, who works with Dr. Doran, said staying active doesn’t require a strenuous run or a contact team sport – a walk and stretching can fit the bill to improve mobility.  

“Definitely keep it moving,” she said.   

Weather impacts 

Dr. Doran said there are many hypotheses as to why people experience more joint pain in the cold or during adverse weather conditions.  

One is a change in barometric pressure. When falling barometric pressure brings rain and storms, those with and without hardware in their bodies notice a difference, Caputo said.  

“It’s common,” Caputo said. “People report that very frequently.” 

In addition, cold weather impacts synovial fluid, which is found in joints.  

“The synovial fluid becomes more viscous, therefore less slippery, which affects individuals with arthritis or unhealthy cartilage,” Dr. Doran said.  

The link between weather and joint pain is strong enough that the Arthritis Foundation offers an Arthritis Index on its website based on the weather forecast for an area. Ratings range from 0-10 and estimate the risk of weather-related arthritis pain.   

Staying inside and becoming less active during the colder months can also result in stiffening joints, Dr. Doran said.  

Getting relief 

In addition to exercise, Caputo said people can find relief for more severe pain by using ice and over-the-counter anti-inflammatory medicines. Some people also use a brace to manage the pain.  

Weight management is also important, she said, because a higher weight places more stress on a person’s joints, especially the knees.  

There are also times when it’s best to see a medical professional. Some examples of these incidences are locked-up knees, red-hot swollen joints, falls and injuries, Caputo said. In the winter, ice can be a factor in these falls. 

If someone has joint pain and gentle exercise, stretching and medications haven’t helped, that’s another good reason to see a physician, Dr. Doran said.