It’s not just your imagination: Cold weather can exacerbate joint pain, particularly if you have arthritis. Understanding why it happens and how to manage pain in the cold winter months can help you maintain your daily exercise routine and activities more comfortably.

Why the Cold Makes Your Joints Hurt

Cold-weather joint pain is a common issue, and there are a few scientific reasons behind it. One major factor is the drop in barometric pressure that often accompanies colder weather. When barometric pressure decreases, the tissues in your joints may expand slightly, leading to increased pain and stiffness. If you have arthritis, a common cause of joint pain, the damage from this condition can make your joints even more sensitive to these changes.

Reduced blood circulation can also lead to an increase in joint pain. In colder temperatures, your body conserves heat by directing more blood flow to vital organs, so there’s less blood circulating to your extremities. The reduction in blood circulation can make your joints stiff. If you already have a type of arthritis, such as osteoarthritis or rheumatoid arthritis, the discomfort from that added stiffness can be more pronounced.

Relieving Arthritis Pain in Cold Weather

You can manage cold-weather joint pain with a combination of preventive measures and treatments targeting pain and stiffness. Try some of these effective strategies:

• Stay warm. Keeping your body warm is essential for reducing joint pain in cold weather. Wear layered clothing, gloves and warm socks to protect your joints from the cold. Consider using a heating pad on painful joints to relieve pain and stiffness, especially before engaging in daily activities.
• Keep moving. Regular exercise is critical for maintaining joint health. While staying indoors and avoiding physical activity during the winter might be tempting, keeping your joints moving can prevent stiffness and pain. Low-impact exercises, such as walking, swimming or yoga, can help maintain flexibility, reduce swelling and manage pain.
• Maintain a healthy weight. If you’re overweight, losing weight can reduce the stress and pressure on weight-bearing joints such as your knees and hips. This can be particularly important in managing osteoarthritis – a common form of arthritis caused by joint wear and tear.
• Consider medications. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can be an effective treatment for joint pain. These medications reduce pain and swelling.
• Use ice and heat therapy. Alternating between applying ice and heat can help manage joint pain. Ice can reduce inflammation in the affected area, while heat can soothe pain and stiffness.
• See a physician. If your joint pain worsens or if you experience joint damage, consult a physician. They might recommend blood tests to rule out conditions such as rheumatoid arthritis or other issues with your immune system that could be causing your symptoms.

Cold-weather joint pain can be challenging, but you can keep it under control and enjoy your active everyday lifestyle even in the coldest winter months.