If the Weather Makes Your Joints Ache, Here’s What It Means, Say Physical Therapists

If your knees, hips, or hands seem to ache every time the temperature or rain fall, you’re not imagining it. Many people say they can “feel” the weather change in their joints long before the forecast confirms it—and there’s actually science behind that sensation.

Our bodies are filled with intricate networks of nerves that constantly communicate through electrical and chemical signals. In fact, we have about 400 nerves that, if joined end to end, would stretch roughly 45 miles, according to Lisa Battles, PT, MPT, and Jason Kozel, PT, MSPT, two physical therapists with Memorial Hermann Sports Medicine and Rehabilitation in Texas. Some of these nerves are as thick as a finger, while others are finer than a strand of hair, yet all of them help transmit sensations like temperature, pressure, and pain to the brain.

A change in weather, especially when it becomes cold or damp, can cause those nerves to become more sensitive.

“When the temperature drops or changes, this external stimuli excites the ion channels and more signals are sent to the brain,” says Battles. “This can create more of the uncomfortable sensation we know as pain.”

Ion channels are tiny gateways along your nerves that help carry electrical messages throughout the body. As temperature or barometric pressure shifts, these channels can open more often, sending extra signals to the brain. “The more ion channels that are open, the more pain can be elicited,” adds Kozel.

Ahead, both Battles and Kozel share what’s happening inside your body when your joints ache in cold weather, who’s most likely to experience it, and the best ways to find relief when temperatures drop.

Does weather actually affect joint pain?

For centuries, there’s existed a belief that weather and joint pain are connected—Harvard Medical School notes that Hippocrates even wrote about it in ancient Greece. While research findings over the years have been somewhat mixed, today’s evidence points to an observable connection. Kozel says there’s “moderate evidence … from systematic reviews in peer-reviewed journals, at the least, [that] points to an association between pain and temperature, barometric pressure, and humidity.”

Essentially, these weather changes may alter how joint tissues behave. Shifts in temperature or pressure can influence the elasticity of the tissues and the thickness of the fluid that cushions the joints, which may increase friction and stiffness. Rapid drops in barometric pressure might also affect pressure-sensitive areas of the body, triggering discomfort.

“Overall, there appears to be a weak association between pain and relative humidity, though the effect of humidity on pain experience appears to be amplified in colder temperatures,” adds Battles. “This may support the anecdotal argument for worsening symptoms in colder, wetter weather.”

Who’s most likely to feel this discomfort?

Some people are more sensitive to weather-related aches than others, as Kozel notes that “there is some evidence that those with chronic conditions may be more susceptible to the above weather-related changes.”

These conditions can include, but are not limited to:

• Osteoarthritis
• Rheumatoid arthritis
• Fibromyalgia
• Multiple sclerosis
• Migraines

For those living with joint conditions, larger joints—such as the knees and hips—tend to be more affected than smaller ones.

“Further investigation is still needed to identify the exact findings within affected joints—such as cartilage loss, synovial inflammation and thickening, or cyst formation—that most directly affect symptoms,” Kozel says.

How to prevent or ease joint pain when the weather turns cold

If you notice your joints ache in cold weather, there are several ways to reduce discomfort and help prevent flare-ups.

Battles and Kozel recommend the following strategies to help ease joint pain:

• Stay hydrated to support joint function and circulation.
• Control indoor humidity levels to prevent excess dryness or stiffness.
• Stay active and engage in light recreation or exercise to keep joints mobile.
• Allow your body time to adjust when moving between climates or temperature changes.

To help limit the number of ion channel expressions—and reduce pain signals—both experts also suggest:

• Managing stress through meditation, walking, stretching, rest, or listening to calming music.
• Keeping warm by layering clothing or wearing an elastic sleeve over the affected joint.
• Using gentle heat therapy, such as an adhesive heat patch, a heating pad with a timer, or an infrared light device, to relax muscles and ease discomfort.

When to see a doctor

It’s normal for weather-related aches to come and go. But if your pain lingers or worsens, it might be time to talk to your doctor.

“Weather-related pains should dissipate as the weather warms,” says Battles. “If pain persists across multiple climates, becomes constant, affects both sides of the body, or comes with numbness or tingling, a doctor visit may be a good idea.”

Persistent or severe joint pain could indicate an underlying condition, such as arthritis or nerve inflammation, that requires medical attention to properly treat.

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