How Does Weather Affect Arthritis? Understanding Its Impact on Joint Pain

Ever woken up to the soft rumble of a thunderstorm and a that-wasn’t-there-last-night ache in your knees or wrists? If you’ve been diagnosed with arthritis—an umbrella term for conditions that affect the joints, such as osteoarthritis, rheumatoid arthritis, and psoriatic arthritis—the answer is likely yes. And when this happens, there’s a good chance you’ve asked yourself, “Does weather affect arthritis?” Or, maybe you’re already familiar with how weather changes affect your pain levels. But what exactly does the science say?

Well, according to 2015 research published in The Journal of Rheumatology, there is a relationship between joint pain and weather changes in many people with arthritis.¹ However, this relationship is multifaceted, and isn’t as simple as saying one type of weather makes arthritis pain worse. In fact, there are a few weather-related factors that could be to blame for an increase in your arthritis symptoms.

Ahead, we’ll explore how various weather conditions and changes can affect arthritis pain, as well as how to handle weather-related joint pain if it strikes.

It’s not just that weather can affect arthritis, it’s the change in weather that can trigger symptoms. Differences in temperature (changes from warm to cold), precipitation (particularly cold, rainy weather), and increasing humidity (both when it’s cold and hot) all seem to play the most significant role in setting off aches and pains.

In that same 2015 study published in The Journal of Rheumatology, more than 800 participants with osteoarthritis were asked to record their pain levels over the course of a year using two-week pain calendars. Participants reported experiencing the most pain when the weather was rainy or increasingly humid—especially when the temperature outside was colder than usual.¹

Since arthritis triggers aren’t the same for everyone, it’s always a good idea to keep note of how certain weather conditions and weather changes affect your pain levels. Then, you can talk with your doctor about a treatment plan that takes weather changes into consideration.

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While research on the link between arthritis and weather is still limited, current studies suggest that there are a few different weather patterns that can have a worsening effect on arthritis pain.

Lower temperatures during colder months are often reported to be a cause of increased joint pain in people with arthritis. “Generalized joint pain, more specifically in the knees, is a common complaint that we hear during fall and winter seasons,” Lauren Farrell, MSPT, a physical therapist and clinic director of Professional Physical Therapy in Hoboken, New Jersey, tells SELF.

But what is it about the colder months that seems to aggravate arthritis pain? One 2020 study published in Pain Research and Management suggests that, surprisingly, an increase in humidity levels may be to blame. In this particular study, self-reported joint tenderness and pain in participants with rheumatoid arthritis (R.A.) were directly connected to increased humidity levels during winter.²

You might not associate humidity with teeth-chattering weather (tropical rainforests typically come to mind), but an increase in humidity can actually make frigid temperatures feel even colder. This, in part, explains why people with arthritis might notice more pain during those damp, cold days associated with the Southeastern areas of the United States, as opposed to dry, cold weather in the Southwest. However, experts also believe that this increased pain might have to do with the way that blood flows through the body when we’re cold.

“The research suggests that in colder weather, the body will conserve heat, and it will send more of the blood to the organs in the center of the body, like the heart or the lungs,” Armin Tehrany, MD, orthopedic surgeon and founder of Manhattan Orthopedic Care, tells SELF. “So, when that happens, the arms, legs, shoulders, knee joints—those blood vessels will constrict,” he says. Less blood flow makes those areas colder and stiffer, which can cause discomfort and pain in people with arthritis.

Another theory about why the cold seems to trigger those aches and pains? Cold air can make our muscles and ligaments tense up, leading to more stiffness and pain in the joints, according to the Cleveland Clinic.

Winter isn’t the only season that can cause a flare-up of arthritis symptoms, though. For some people, changes in temperature, rain levels, and even air pressure during the spring and summer months can cause increased joint tenderness and pain too.

In the same study mentioned above, joint tenderness was significantly associated with the amount of precipitation (rain) during the summer months. And not only did rain affect pain levels in people with R.A., but so did lower summer temperatures and barometric pressure levels, suggesting that multiple weather factors can play a role in triggering arthritis pain in warmer environments.²

We’ve talked about the fact that rain can make joint pain worse, but we haven’t delved into the why of it all. As it turns out, changes in barometric or atmospheric pressure during rainy days may be the culprit. The theory is that on “good” weather days, barometric pressure pushes on the body—including the joints and surrounding tissues—and kind of holds it in place. When stormy weather rolls through, and the barometric pressure drops, there is less outside pressure to hold that tissue, so it expands. This puts pressure on the joints, which then leads to pain, according to the Cleveland Clinic. “When it is cold and damp out, changes in barometric pressure can cause an inflammatory response in the joints,” Farrell says. “This response could lead to increased joint pain, due to changes in circulation and possible nerve fiber sensitivity.”

However, there’s a lack of evidence to confirm or deny whether these responses are actually occurring in the body, she says.

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If moving to a new locale is truly on the table, you won’t be able to base your new home on 100% scientific facts. Yes, we know there are certain types of weather that can make arthritis symptoms worse in some people, but ultimately, everyone’s triggers are different—which means there is no one climate that is best suited for every single person with arthritis.

However, if you’re someone who notices that humidity causes your pain levels to worsen, for example, then living somewhere with a dry climate might benefit you. Or if you’re someone who experiences worsening pain levels in colder weather, then a warmer area might be the better option. For most people, though, moving isn’t always the most practical option, so managing symptoms during weather changes is the best way to find relief.

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If cold, rainy days ever put you in a cold, rainy mood, you’re not alone. In fact, a 2018 study published in the International Journal of Environmental Research and Public Health found that certain weather changes may be linked to emotional symptoms such as increased irritability, anxiety, and depression. Specifically, agitation and anxiety were associated with higher temperatures (but not higher humidity), and depression with lower temperatures and higher humidity.³

But do these negative moods also affect pain levels in people with arthritis? Unfortunately, the available research on this topic is limited, but one 2014 study published in BMC Musculoskeletal Disorders mentions that some types of emotional distress—such as anxiety and depression—are linked with increased pain in individuals with osteoarthritis.⁴

It’s clear that people dealing with arthritis are more likely to have mental health issues compared to people without it. According to a 2018 Centers for Disease Control and Prevention report, over 58 million adults have arthritis, and about 10 million of them report having anxiety or depression. For comparison, about one in five people with arthritis report having anxiety versus one in nine people without arthritis. In addition, people with arthritis are two times more likely to have depression compared to people without it.⁵

The reasons for increased pain in people with arthritis are complicated. According to the Arthritis Foundation, anxiety and depression can lower your threshold for pain. In turn, chronic pain can exacerbate depression and anxiety. Those two things can also make it difficult to follow your treatment plan and generally take care of yourself, leading to more pain.

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When the weather changes overnight, and you wake up to an extra ache in your joints, there are a few tricks to keep in your back pocket—particularly for people with osteoarthritis. That said, if you have rheumatoid arthritis, psoriatic arthritis, or another inflammatory form of arthritis, you likely already have a treatment plan in place for flare-ups, which may involve a course of corticosteroids prescribed by your doctor. Of course, these tips can still be helpful in addition to your prescription medications but talk with your doctor first. Here are a few things to try, according to the CDC:

• A stash of over-the-counter pain relievers, like ibuprofen or acetaminophen, can help tame unexpected weather-related joint pain. These can take the edge off, at least until that barometric pressure has a chance to rise. If that’s not doing the trick, you can always talk with your doctor about a prescription-strength option to get that arthritis pain relief.
• Gentle physical activity, such as yoga or range of motion exercises, can help ease pain and stiffness.
• Physical therapy gives you the tools (specific exercises in this case) to practice at home consistently, which can be helpful to ward off flare-ups and reduce pain when you do have one.
• Practicing grounding techniques, like deep breathing, can help take your focus away from anxious thoughts or feeling down when the weather is to blame for aches and pains.

Following your regular treatment plan in addition to these tips can help you keep your weather-related arthritis pain to a minimum.

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Anyone with arthritis will tell you that planning ahead to avoid flare-ups is key. According to the Arthritis Foundation, a solid prevention plan is one of the best ways to manage your arthritis and avoid flare-ups.

People with weather-sensitive arthritis can’t control the weather, but they can learn to prepare better for certain weather conditions and the symptoms that may accompany those changes. Here are a few things to consider:

• Keep an eye on weather conditions for the upcoming days and weeks in your area, if keeping tabs on the forecast feels genuinely helpful (rather than overwhelming) to you.
• Try to avoid being in harsh weather conditions, such as extreme heat or cold, for long periods of time.
• Dress in warm, dry clothing when the weather is cold.
• Dress in cool, loose clothing when the weather is hot and humid.
• Adjust the temperature inside your home to be neutral (around 68 degrees Fahrenheit is a good target), neither too hot nor too cold.

Outside of planning around the weather, it’s also important to have a prevention plan for any other triggers that can lead to a flare-up in your symptoms. So, if you’re someone whose arthritis is negatively affected by things such as infection, illness, overexertion, or even emotional stress, your plan might also include:

• Keeping up on your prescribed medications and potential supplements that are recommended by your care team.
• Adding an extra 30 minutes of rest and relaxation into your schedule to reduce stress.
• Prioritizing only gentle physical activity when you notice a flare-up coming, or avoiding activity entirely.

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It’s not always possible to avoid weather-related joint pain if you’re someone who enjoys being outdoors. But there are things you can do to lower the risk of triggering your joint pain—especially when it comes to outdoor workouts, and even more especially when it’s cold out. Cold-weather joint pain tends to be most common in your knees, hips, and ankles.

While it can happen in any part of the body, this cold-weather achiness is most common in weight-bearing joints—and the major joints that fall into this category are those lower-body ones. “This is especially true for the running population, where they tend to be spending longer periods of time exercising outside in the cold,” Farrell says.

So, you’ll want to make sure to fit in time for a proper warm-up before your outdoor cold-weather run or another workout, Jennifer Morgan, PT, DPT, CSCS, a sports physical therapist at The Ohio State University Wexner Medical Center, tells SELF.

That means literally warming up your body with easy movement—like brisk walking—before you even get started with your specific warm-up, she says. “This will help get the blood flowing through your body and to your muscles,” Morgan says.

If you think warming up before a workout only applies to cold weather, think again. Warm-ups are good for your body in all types of weather, and that goes for cooldowns after exercise too.

“After running it is important to make sure you incorporate a proper cooldown, followed by stretching and foam rolling to decrease tightening in the muscles after exercising,” Farrell says.

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Try this cooldown-stretching routine from Morgan after a cold-weather run or other outdoor workout. Hold each static stretch, or perform each dynamic move, for at least 30 seconds.

• Start in downward facing dog, with your hands shoulder-width apart, butt lifted back and toward the ceiling, legs straight, arms extended, back flat, and your head in between your arms.
• Bring your right foot forward outside your right hand. Your right knee should be bent in a deep runner’s lunge (making sure not to track over your toes). Briefly hold that position before bringing your right foot back and transitioning into a downward facing dog. This is 1 rep.
• Continue for 30 seconds to 1 minute, then switch sides.

• Sit on a mat and bring your right leg underneath your body, placing it in front of you with your shin parallel to the top of your mat.
• Extend your left leg long behind you and rest the top of your foot on the mat.
• Keep your right foot flexed and try to keep your left hip as close to the mat as you can. If it lifts off the floor, bring your right foot a little closer to your body. Keep your torso straight.
• Hold for 30 seconds to 1 minute, then switch sides.

• Lie on your back and stretch your arms out to your sides. Bring your knees in toward your chest and then drop them over to one side, keeping your knees and hips in line with each other.
• Hold for 30 seconds to 1 minute, then switch sides.

• Stand in front of a wall with one leg straight behind you and the other in front of you, slightly bent.
• Place your hands on the wall and push against it.
• Keep your back leg straight, heel planted on the floor. You should feel this in the calf of your back leg.
• Hold for 30 seconds to 1 minute, then switch sides.

• Stand in a relaxed position with your hands at your sides, core engaged, and feet hip-width apart.
• Step forward with your left foot, keeping your leg perfectly straight and flexing your foot so that only your heel rests on the floor. Bend your right knee slightly.
• Hinge forward, bending at the hip. You should feel a stretch in your hamstring.
• Hold for 30 seconds to 1 minute, then switch sides.

Demoing the moves above are Shauna Harrison (photo 1); a Bay Area–based trainer, yogi, public health academic, advocate, and columnist for SELF; Jessica Rihal (photos 2, 3, and 5), a plus-size yoga instructor (200-HR) and a strong advocate of fitness/wellness for all bodies; and Stefanie Steel (photo 4), a fitness instructor.

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Sources:

1. The Journal of Rheumatology, The Influence of Weather Conditions on Joint Pain in Older People With Osteoarthritis: Results From the European Project on Osteoarthritis
2. Pain Research and Management, Seasonal and Weather Effects on Rheumatoid Arthritis: Myth or Reality?
3. International Journal of Environmental Research and Public Health, Weather and Health Symptoms
4. BMC Musculoskeletal Disorders, Self-Perceived Weather Sensitivity and Joint Pain in Older people With Osteoarthritis in Six European Countries
5. Centers for Disease Control and Prevention, Symptoms of Anxiety and Depression Among Adults with Arthritis — United States, 2015–2017

Related:

• 12 Hacks That Will Make Cold-Weather Running Less Miserable
• 13 Running Jackets for Your Winter Workout
• 5 Post-Workout Stretches That Will Loosen Up Your Tight Muscles