When the leaves start to change color, the wind shifts, and the temperatures drop, do your knees feel stiffer on the stairs or your hands ache during your morning commute? Many people report that their joints feel different when the weather changes. But does cold weather actually cause joint pain?
The answer isn’t a simple yes or no. Some studies state that there are some associations between arthritis pain and weather factors such as temperature, humidity, and barometric pressure. However, these associations are inconsistent and do not prove that weather changes directly cause pain. It is difficult to separate weather factors from the many other factors that influence symptoms.
Does cold weather cause arthritis?
Cold weather does not cause arthritis. It may coincide with changes in how your joints feel, but feeling more uncomfortable on a cold day does not, by itself, tell you that your arthritis is getting worse. Researchers hypothesize that cold weather may:
- Decrease lubrication of synovial fluid in joints
- Heighten pain sensitivity
- Slow blood circulation
- Cause muscle spasms
- Expand tendons/muscles and increase stress on joint
How to keep moving comfortably as temperatures drop
You don’t need to wait for spring to stay active. The goal is to find movement that fits your symptoms and abilities during that season.
1. Ease into activity
Before heading out for a walk or starting a workout, spend 5-10 minutes warming up indoors. Marching in place and light stretching can provide a gradual transition into activity and helps prevent injury. Don’t let the cold keep you from exercising! Exercise keeps your joints happy, increases muscle strength, and releases hormones that boost your energy.
2. Dress for comfort
Wear comfortable layers that you can adjust as you warm up. Gloves, scarves, warm socks, and other warm clothing will make outdoor activity more tolerable and help prevent stiffening joints.
3. Store up on nutritious food
Although changes in diet will not directly cure arthritic pain, a balanced diet can support your overall health. Look for foods that are high in omega-3 fatty acids since these help decrease inflammation. Omega-3 fatty acids are found in foods such as fatty fish, walnuts, and flaxseeds.
For bone health, pay attention to both calcium and vitamin D. Calcium-rich foods include dairy products, calcium-set tofu, and some fortified foods. Fatty fish and vitamin D–fortified foods can help you meet your vitamin D needs when the sunshine in the wintertime is not enough. Vitamin D helps your body absorb calcium, making both nutrients important for maintaining strong bones.
How does physical therapy fit in?
Persistent joint symptoms deserve more attention than “it’s just the weather.” A useful starting point is to describe what you are experiencing: which movements are difficult, when symptoms appear, and whether pain is changing your walking, exercise, or daily routine.
During a PT visit, those details can guide a discussion about your movement, activity goals, and an individualized exercise plan. Regular exercise is supported for arthritis management, but the right starting point should reflect your abilities and symptoms.
If joint pain is making everyday movement harder this season, contact our team to discuss an evaluation.