October 20, 2025
If you notice your knees, hips, or hands aching more once the cold weather sets in, you’re not alone. Many people deal with stiffer, sorer joints in the colder months. There’s no single explanation, but several factors likely play a role.
Here’s what happens in your body when the temperature drops and what you can do to feel better.
When temperatures drop, your body responds in ways that can make joint pain more noticeable.
• Thicker joint fluid: Your joints contain a slippery fluid called synovial fluid that helps everything move smoothly. Cold weather can make that fluid thicker, which means it doesn’t lubricate as well. That can lead to more friction, stiffness, and discomfort.
• Reduced blood flow: When it’s cold, your body focuses on keeping your vital organs warm. To do that, it constricts blood vessels in your hands, feet, and limbs, sending more blood toward your core. This can make your joints feel tight and achy.
• Tense muscles: Cold weather also causes your muscles to contract and tighten. That can put additional strain on your joints, which can make using them less comfortable.
• Less sunlight: The decreased sunlight of winter may affect your joints, too. Sunlight helps your body produce vitamin D, which is important for bone health. Lower vitamin D levels can contribute to bone weakness and joint discomfort.
• Mood and pain sensitivity: The gray skies and shorter days of winter can affect your mood. When you feel down, you may be more sensitive to pain. That can make existing joint issues feel worse.
• Less movement: Cold weather can make it harder to stay active. Getting less physical activity than usual can make your joints stiff and weaken your muscles, which can increase the stress on your joints.
• Pressure changes: Changes in barometric pressure can sometimes make muscles and tendons expand, putting pressure on sensitive joints.
Even if you can’t prevent winter aches, a few habits can help reduce them.
• Keep moving: Regular movement keeps your joints flexible and your muscles strong. If it’s too cold to exercise outside, try stretching, yoga, or light workouts indoors. Even a few minutes of daily movement can help prevent stiffness.
• Stay warm: Layer up with insulating fabrics like wool and keep your hands and feet covered. Around the house, use heating pads or hand warmers, block drafts, and enjoy hot meals and drinks. A paraffin wax bath can also soothe stiff joints. This is done by dipping your hands or feet into warm melted wax and letting it harden so your body absorbs the heat.
• Watch your diet and get enough rest: Maintaining a healthy weight puts less stress on your joints. Aim for balanced meals with plenty of fruits, vegetables, and whole foods. Fatty fish, olive oil, green tea, and turmeric contain anti-inflammatory nutrients that can help reduce discomfort. Getting enough sleep and staying hydrated, which are good ideas any time of year, also can reduce the risk of your joints acting up in winter.
• See a doctor: If your pain increases significantly, make an appointment with a doctor. They may recommend pain medications, such as non-steroidal anti-inflammatory drugs; creams and gels to rub on your joints; prescription medications; and injections.
Cold weather can make joint pain flare up, but you can fight back by staying active, keeping warm, and following healthy habits. If your pain doesn’t improve, a doctor can help you find the right treatment so you can stay more comfortable all winter long.
