Can the Weather Really Make Your Joints Hurt? What Does the Science Say?
Why joint pain might feel worse as the seasons and weather change, and what you can do about it.
Over the past couple of weeks, I've been experiencing quite a lot of joint pain, particularly in my knees, hips and feet.
With the weather getting colder and damper, I started wondering whether the change in seasons could be contributing.
It's something I hear regularly from people in our Get Me Back community too. Joints that feel stiffer in the morning, old injuries becoming more noticeable or aches that seem to appear when the temperature drops.
But is there actually any scientific evidence behind this, or are we simply more aware of our aches and pains in winter?
I decided to look at the research.
What does the evidence tell us about weather and joint pain?
One of the largest studies exploring this question was the UK-based Cloudy with a Chance of Pain study, published in 2019.
Researchers followed 2,658 people living with chronic pain over 15 months, using smartphone technology to compare their daily pain reports with local weather conditions.
They found that higher humidity, lower atmospheric pressure and stronger winds were associated with a slightly increased likelihood of experiencing more pain.
Interestingly, temperature itself wasn't significantly associated with pain.
The researchers emphasised that these relationships were relatively small, but potentially meaningful for people already managing chronic pain. [1]
However, not all studies agree.
A 2024 systematic review involving more than 15,000 participants found no consistent evidence that temperature, humidity, rainfall or atmospheric pressure increased the risk of pain episodes in several musculoskeletal conditions, including rheumatoid arthritis, knee pain and lower back pain. [2]
Another review, published in 2023, found associations between weather conditions and pain intensity in people with osteoarthritis, particularly in relation to temperature and atmospheric pressure. [3]
So the evidence is mixed. Weather may influence pain for some people, but we can't confidently say that cold or damp weather causes joint pain.
Why might our joints feel worse in colder weather?
There are several possible explanations.
Changes in atmospheric pressure
One theory is that changes in air pressure may affect tissues around our joints, potentially influencing pain sensitivity.
It's a plausible explanation, but the precise mechanism hasn't been established.
Cold weather and stiffness
Some people notice that their muscles and joints feel stiffer when they're cold, making movement less comfortable.
This doesn't necessarily mean the cold is damaging their joints. Feeling stiff and experiencing structural joint damage are not the same thing.
We often move less in winter
This is particularly relevant to our Get Me Back community.
Shorter days, wet weather and colder mornings can mean less walking, fewer outdoor activities and more time sitting.
When we're less active, stiffness can become more noticeable, particularly if we're already managing joint problems.
Other factors can influence pain
Sleep, fatigue, stress, previous injuries, medical treatments and hormonal changes can all affect how our bodies feel.
For women experiencing menopause, including menopause brought on by cancer treatment, joint and muscle pain can be a significant symptom.
This means that what feels like a seasonal change in joint pain may have several contributing factors.
What can we do to help?
Whether the weather is directly responsible or not, there are practical ways to support our joints through the colder months.
1. Keep moving, even if you need to adapt
Gentle movement can help ease stiffness. Walking, mobility exercises and appropriately adapted strengthening sessions are all options.
You don't necessarily need a full workout. Five or ten minutes of comfortable movement may be a useful starting point.
2. Give yourself longer to warm up
If you're feeling particularly stiff, start with smaller, comfortable movements and gradually increase your range before introducing resistance.
3. Continue strengthening
Strengthening the muscles around our joints can help support movement and everyday function.
For people with osteoarthritis, NICE recommends individually tailored strengthening and aerobic exercise as important parts of managing symptoms. [4]
That doesn't mean pushing through significant pain. It means finding exercises and levels of resistance that are appropriate for you.
4. Adjust your expectations on difficult days
Some days you might feel comfortable lifting heavier weights. On others, lighter resistance, fewer repetitions or a shorter session may be more appropriate.
Progress isn't always about doing more. Maintaining your routine while respecting your symptoms matters too.
5. Look for patterns
If you regularly experience joint pain, consider keeping a simple record of your symptoms alongside your activity, sleep and general wellbeing.
You may start to notice patterns that help you understand what affects your joints.
A final thought
Having looked at the research, I think the most important takeaway is that the relationship between weather and joint pain is possible, but far from straightforward.
The experience of feeling more uncomfortable in colder weather is real, even if we don't yet fully understand why it happens.
For me, it's also been a reminder that not every ache needs to be met with more exercise or a determination to push through.
Sometimes we need to adapt, move a little more gently or give ourselves more time to recover. I took one of Marcia's yoga classes this week instead of a heavy strength session in the gym and my body thanked me!
And importantly, new or worsening joint pain shouldn't automatically be blamed on the weather. If pain is persistent, affecting your sleep or everyday activities, or becoming progressively worse, it's worth speaking to your GP or treating team. A hot, swollen joint or joint pain accompanied by fever needs urgent medical advice.
As we head into November, my encouragement is to keep moving in ways that feel manageable, continue strengthening where appropriate and pay attention to what your body is telling you.
You don't have to stop moving because your joints are uncomfortable, but you may need to change how you move.
Sarah x
Founder, Get Me Back | Cancer Exercise Specialist
Scientific references
Dixon WG, et al. (2019). How the weather affects the pain of citizen scientists using a smartphone app. npj Digital Medicine, 2, 105. https://doi.org/10.1038/s41746-019-0180-3
Ferreira ML, et al. (2024). Come rain or shine: Is weather a risk factor for musculoskeletal pain? A systematic review with meta-analysis of case-crossover studies. Seminars in Arthritis and Rheumatism, 65, 152392. https://doi.org/10.1016/j.semarthrit.2024.152392
Associations between weather conditions and osteoarthritis pain: A systematic review and meta-analysis. (2023). Annals of Medicine. https://doi.org/10.1080/07853890.2023.2196439
National Institute for Health and Care Excellence (2022). Osteoarthritis in over 16s: Diagnosis and management (NG226). https://www.nice.org.uk/guidance/ng226
Further reading: NHS guidance on joint pain
This article provides general information and is not a substitute for individual medical advice. Joint pain can have many causes, including treatment-related effects, and should be assessed where appropriate.
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