With the recent swings in temperature, you may have noticed your joints feeling a bit stiffer or more sensitive than usual. If you’ve ever said, “I can feel the weather changing in my knees,” you’re not alone.
Many people report that changes in weather or prolonged cold snaps affecting their joint pain. At our clinic, we often hear comments such as this which prompted a deep dive into this subject. In this blog, we’ll explore what research says and practical strategies to stay active throughout the temperature swings and rest of our winter season.
Many people report that changes in weather or prolonged cold snaps affecting their joint pain. At our clinic, we often hear comments such as this which prompted a deep dive into this subject. In this blog, we’ll explore what research says and practical strategies to stay active throughout the temperature swings and rest of our winter season.
Digging into the Research
The connection between weather and joint pain is not well understood, with studies showing conflicting results depending on which one you read. According to one of the largest studies on this topic, the University of Manchester “Cloudy with a Chance of Pain” project, more than 13,000 people living with chronic pain in Britain tracked their pain symptoms over a 15-month period. This study found that higher humidity, lower barometric pressure, and stronger wind speeds were linked to increased joint pain, while temperature alone was not strongly associated with pain level.
Another recent meta-analysis by Wang et al. (2023), which combined results from 14 observational studies on osteoarthritis pain reported slightly different findings. They found that higher barometric pressure and higher humidity were associated with more pain, and colder temperatures were also linked to increased pain symptoms.
Overall, the evidence suggests that weather can influence joint pain, but the effects can vary between individuals.
Another recent meta-analysis by Wang et al. (2023), which combined results from 14 observational studies on osteoarthritis pain reported slightly different findings. They found that higher barometric pressure and higher humidity were associated with more pain, and colder temperatures were also linked to increased pain symptoms.
Overall, the evidence suggests that weather can influence joint pain, but the effects can vary between individuals.
Limitations with Research in this Area
One issue with research in this area is that many of the studies done on this topic are observational studies which rely on people reporting their individual pain level on a given day. This introduces several variables that make it impossible to determine cause and effect.
Another limitation is the geographical differences in climate around the world that studies are performed in. For example, the weather in Great Britain on average is milder and wetter with humidity and pressure change being larger drivers of discomfort. Whereas in Canada (Saskatchewan specifically) we live in a continental climate that is much colder and drier.
Another limitation is the geographical differences in climate around the world that studies are performed in. For example, the weather in Great Britain on average is milder and wetter with humidity and pressure change being larger drivers of discomfort. Whereas in Canada (Saskatchewan specifically) we live in a continental climate that is much colder and drier.
Why Winter or a Season Change Can Feel Worse for Your Joints
Despite the evidence being mixed on weather’s effect on joint pain, there are additional reasons why the winter months can be more uncomfortable.
The first reason being that we usually move less in the winter months. We know that with osteoarthritis specifically, pain is reduced with movement because of the synovial fluid bringing nutrients to the joint. Less movement = less circulation = stiffer and more painful joints and vice versa.
This lack of movement in the winter plays into the second reason why joint pain can increase, which is deconditioning. If activity levels drop for weeks or months during wintertime, our capacity to complete our normal workouts and everyday tasks can feel more challenging.
The third reason is that colder tissue is less flexible and takes longer to warm up. This is why outdoor exercising in the winter can initially feel more uncomfortable on your muscles and joints than during the summer.
The first reason being that we usually move less in the winter months. We know that with osteoarthritis specifically, pain is reduced with movement because of the synovial fluid bringing nutrients to the joint. Less movement = less circulation = stiffer and more painful joints and vice versa.
This lack of movement in the winter plays into the second reason why joint pain can increase, which is deconditioning. If activity levels drop for weeks or months during wintertime, our capacity to complete our normal workouts and everyday tasks can feel more challenging.
The third reason is that colder tissue is less flexible and takes longer to warm up. This is why outdoor exercising in the winter can initially feel more uncomfortable on your muscles and joints than during the summer.
What to do about it?
The good news is that there are strategies we can use to stay active both during the winter & when flare-ups occur.
1. Keep moving daily
1. Keep moving daily
- 10–20-minute walks help keep joints lubricated and muscles active. When the temperature drops look for indoor facilities such as malls, recreation centers (Field House & Shaw Centre in Saskatoon), or grocery stores.
- Avoid jumping right into the activity by doing a gentle warmup first. Try 5–10 minutes of gentle movement with examples such as marching on the spot, arm circles, sit to stands, or light stretching.
- Multiple layers can allow the body to warm up faster and stay more comfortable during activities. Additionally, using heating pads over sore joints and having a warm shower can help reduce discomfort.
- Staying active with activities that don’t put excessive strain on joints is a good option during the winter. A few options being yoga classes, elliptical or stationary biking, or pool exercise.
- Strategic use of compression garments can provide additional support and improve comfort. Staying hydrated, getting adequate sleep and adhering to recommended anti-inflammatory strategies recommended by your provider can all help to manage pain during a flare-up.
The Takeaway
While the research on joint pain and weather appears to be mixed, there does seem to be some validity to the long-held notion that weather plays a role in joint pain. There are individual and geographical factors that play a factor as well. If winter aches are limiting your daily activities or ability to exercise, physiotherapy can help you stay active and manage flare-ups more comfortably. We’re always happy to help you create a personalized plan.
References
Arthritis Foundation. (n.d.). Best climate for arthritis patients: Humidity’s impact on your joints. Retrieved [February 21st, 2026], from https://www.arthritis.org/health-wellness/healthy-living/managing-pain/understanding-pain/best-climate-for-arthritis
Cloudy with a Chance of Pain. (n.d.). Cloudy with a Chance of Pain: The project. Retrieved [February 21st, 2026], from https://www.cloudywithachanceofpain.com/the-project Freepik. (2026). Retrieved [February 21st, 2026] https://www.freepik.com/
Wang, L., Xu, Q., Chen, Y., Zhu, Z., & Cao, Y. (2023). Associations between weather conditions and osteoarthritis pain: A systematic review and meta-analysis. Annals of Medicine, 55(1), 2196439. https://doi.org/10.1080/07853890.2023.2196439
Cloudy with a Chance of Pain. (n.d.). Cloudy with a Chance of Pain: The project. Retrieved [February 21st, 2026], from https://www.cloudywithachanceofpain.com/the-project Freepik. (2026). Retrieved [February 21st, 2026] https://www.freepik.com/
Wang, L., Xu, Q., Chen, Y., Zhu, Z., & Cao, Y. (2023). Associations between weather conditions and osteoarthritis pain: A systematic review and meta-analysis. Annals of Medicine, 55(1), 2196439. https://doi.org/10.1080/07853890.2023.2196439
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