'I'm an Arthritis Doctor, and This One Thing Can Make a Huge Difference for Joint Paint In Cold Weather'

Cold weather can be polarizing. While some adore walking in a winter wonderland, others find walking when the temperature dips a tall ask. And that's not because of a personal preference for every day to become a beach day or a desire to make like a bear and hibernate. Cold weather might worsen joint pain.

In fact, more than two-thirds of people with osteoarthritis (67.2%) in a 2014 study reported that the weather affected their joint pain. A 2023 Annals of Medicine review cited mixed data on whether temperatures affected joint pain, with some studies suggesting they did and others not finding a significant link.

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Regardless, if you notice a personal link between temperature and joint pain, it's important to have some tools in your toolkit to soothe (or avoid) it.

"It is a good idea to understand how cold affects your joints so that you can be prepared and hopefully minimize your symptoms when cold weather does arrive," says Dr. Timothy Gibson, MD, a board-certified orthopedic surgeon and medical director of the MemorialCare Joint Replacement Center at Orange Coast Medical Center.

Below, Dr. Gibson shares why your joint pain may flare up when the temperature drops as well as his top tip for coping with joint pain on cold days (and a few more to help you give aches and pains the boot).

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Why Do My Joints Hurt When It's Cold?

Dr. Gibson says cold weather can affect joints in several ways, including reduced blood flow. "Reduced blood flow to the joints...can cause stiffness and pain," Dr. Gibson says.

It doesn't help that cold weather can trigger muscle tightness.

"Muscles and other soft tissues such as tendons and ligaments can tighten when it's cold," Dr. Gibson says.

Dr. Gibson says this tightness shortens the distance a muscle can shorten or lengthen, causing a dip in range of motion and those stiff feelings you experience. The cold weather can also affect barometric air pressure. In non-scientific terms?

"Cold air is denser than warm air," Dr. Gibson says. "Change in the barometric pressure can sometimes cause tissues around the joints to expand or contract and therefore cause discomfort."

Dr. Gibson adds that there is also a theory that synovial fluid (the fluid that lubricates joints) might be thicker when it is colder. "The increased viscosity may make the joint more resistant to move and feel stiffer," Dr. Gibson says.

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The No. 1, Easy Way to Lower Joint Pain When It's Cold

Dr. Gibson recommends trying compression gear for several reasons.

"Compression gear can be very helpful to protect joints when it is cold," Dr. Gibson says. "It can provide warmth and support for the joints. It is easier to stay warm and dry than to get warm and dry after getting cold and wet."

In other words, Dr. Gibson says that compression gear provides a layer of protection and warmth to the joints. Importantly, remember it's not a substitute for bundling up with a hat, gloves and other layers.

"Use layers as well as compression and heat," Dr. Gibson says (keywords: "as well as.")

Dr. Gibson says hand, knee and toe warmers may be needed to provide the best protection from the elements. Although research on compression gear is limited, a 2021 systemic scoping review found evidence that wearing compression gear when working out in the cold might be helpful.

Dr. Gibson suggests using elastic or neoprene braces as needed, which are easy to layer under clothing. Ditto for compression gloves and sleeves, which he suggests wearing under heavy clothes like warm hoodies, coats and traditional gloves.

Related: Is It Normal to Always Have Cold Feet? Here's What Doctors Say

Other Ways To Lower Joint Pain When It's Freezing

1. Stay hydrated and eat healthy

Dr. Gibson suggests drinking plenty of fluid, which the CDC notes helps lubricate joints. He also recommends focusing on a healthy diet that minimizes inflammatory foods like ones high in sugar.

A 2017 study of more than 4,000 people found that people who followed the Mediterranean diet, which prioritizes healthy fats, leafy greens and lean and plant-based proteins, were less likely to have knee osteoarthritis.

2. Be active

Logging regular movement can help alleviate pain. Dr. Gibson suggests consistent stretching, low-impact workouts like walking, stationary bikes swimming and yoga as workouts that are generally "well-tolerated," even among people with joint pain.

"Don't do high-impact activity such as running and jumping if [they are] uncomfortable, but don't be sedentary," Dr. Gibson says.

3. Call your doctor if you're concerned

You don't have to white-knuckle it through the chilly months. "Don't ignore joint swelling or pain, especially if it causes limping, trouble doing normal daily activities or sleep disturbances," Dr. Gibson says. "See your doctor for assessment and proper treatment."

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Sources:

• Self-perceived weather sensitivity and joint pain in older people with osteoarthritis in six European countries: results from the European Project on OSteoArthritis (EPOSA). BMC Musculoskeletal Disorders.

• Associations between weather conditions and osteoarthritis pain: a systematic review and meta-analysis. Annals of Medicine.

• Dr. Timothy Gibson, MD, a board-certified orthopedic surgeon and medical director of the MemorialCare Joint Replacement Center at Orange Coast Medical Center

• Putting the Squeeze on Compression Garments: Current Evidence and Recommendations for Future Research: A Systematic Scoping Review. Sports Med.

• About Water and Healthier Drinks. CDC.

• Adherence to a Mediterranean diet is associated with lower prevalence of osteoarthritis: Data from the osteoarthritis initiative. Clinical Nutrition.