Jan 23, 2026 By Karen Mansfield 3 min read

For decades, countless numbers of people with arthritis have claimed they know how cold the weather is based on pain in their joints.

And while there is limited scientific evidence to support that notion, doctors have stood by their patients’ belief.

“There’s not a ton of hardcore science, but I fully believe it as a person who treats patients with arthritis who tell me they experience increased pain in cold weather,” said Dr. Adam Dore, a rheumatologist with the Allegheny Health Network Autoimmunity Institute.

There are, indeed, certain elements related to colder weather that can help to explain why Jack Frost nips not only at your nose, but at your joints, too.

During the winter, barometric pressure decreases, causing arthritis pain by allowing joint tissues, muscles, and tendons to expand in the reduced air pressure, increasing irritation, Dore said.

The cold weather also thickens synovial fluid – which acts as a lubricant and shock absorber – that can cause joints to stiffen, making it difficult and more painful to move around.

Joint pain may also be magnified during cold weather because nerves and blood vessels in the arms and legs constrict when exposed to the cold.

“The cold can decrease blood flow at times, and that might allow for a tightening of tendons and soft tissues around joints,” said Dore.

And, said Dr. Ajay Mathur, a rheumatologist at Penn Highlands Rheumatology in Monongahela, when it’s cold outside, many people are less likely to be physically active, which can cause an increase in discomfort.

“Usually in the winter most of us are stuck in the house, not moving as much. Less activity causes the joints to stiffen,” said Mathur.

The good news according to the doctors: there are some things you can do – besides moving to warm, dry, and sunny Scottsdale, Ariz. – to support your joints when the weather is working against you.

-Get moving.

“I would really encourage people to continue to stay active. When it’s 13 degrees outside, we’re less active than we are when it’s 70 degrees, but instead of walking outside, do a stationary bike inside,” said Dore. “Or try aquatic therapy. Warm pools are fantastic for patients with arthritis.”

Tai chi, yoga, and stretching are also effective for managing arthritis during winter because they improve flexibility and reduce joint stiffness caused by cold temperatures – and they improve balance, which can the risk of winter falls.

Said Mathur, “You don’t have to spend two hours at Planet Fitness, but basic movement of the joist – stretching, a little bit of exercise – is critical for any type of arthritis.”

-Drink up.

Staying hydrated can make a big difference in symptom relief in the winter, said Mathur. Sensitivity to pain is heightened in cold weather, and even mild dehydration can make those with arthritis more sensitive to arthritis pain.

-Eat a healthy diet.

Making changes to your diet won’t cure arthritis, but it may help reduce inflammation and boost your immune system. A balanced diet with fruits and vegetables, and foods that are rich in omega-3 fatty acids, such as fatty fish, nuts and seeds, could help fight inflammation, said Mathur. Just try to limit sugar and other refined carbohydrates.

-Stay warm.

A good way to avoid joint pain is to keep your joints from getting cold. Keep the indoors at a comfortable temperature and dress in warm layers. And, consider using a heated blanket to soothe aching joints.

And, said the doctors, take heart. Warmer days will be here soon.

In the meantime, take good care of your joints.