Joint Pain in Cold Weather: Why Joints Ache More and 8 Ways to Ease It

Why do joints ache more when it turns cold? Scientists are still not sure that cold itself harms joints, but colder, darker days change how we move, sleep and feel, and that can make stiff or arthritic joints feel worse. The good news is that joint pain in cold weather often responds to small, everyday changes: staying warm, moving little and often, and pacing your day.

The clocks went back on Sunday 25 October, so evenings are darker and many of us are spending more time sitting indoors. This guide is about comfort and routine through the colder months. For exercise plans, see our guides to managing knee osteoarthritis at home and hip arthritis exercises at home.

Why joints can feel worse in the cold

Many people with arthritis say they can "feel the weather" in their joints. The research behind it is mixed. A large UK smartphone study funded by Versus Arthritis, called Cloudy with a Chance of Pain, found that pain was more likely on humid, windy days with low air pressure. It did not find a clear link with temperature on its own.

What we do know is that winter changes our habits in ways that affect joints:

• We move less. Dark evenings, wet pavements and cold mornings mean more time in a chair. Joints affected by osteoarthritis (the most common type of arthritis, where joints become painful and stiff) usually feel stiffer after long spells of sitting still.
• Muscles tense up. When we feel cold, we tend to hunch our shoulders and brace against the chill. Tight, tense muscles around a sore joint can add to the ache.
• Shorter days. Less daylight can upset sleep and routine. Poor sleep can make pain harder to cope with the next day.
• Low mood. Winter can bring lower mood and less contact with other people. Pain and mood are closely linked, so a gloomy week can make joints feel worse.

Most of these are things you can change.

8 ways to ease joint pain in cold weather

1. Layer up and keep your joints warm

Warmth helps many people feel looser and more comfortable. Several thin layers trap heat better than one thick jumper. Hands, knees and ankles lose heat quickly, so give them extra attention. Age UK's advice on keeping warm and healthy in winter also recommends a hat, gloves and scarf when you go out.

Try this: Put a pair of thermal leggings or long socks and fingerless gloves somewhere you will see them each morning, and wear them on cold days indoors as well as out.

2. Warm up gently before you get out of bed

Mornings are often the stiffest part of the day. After a night of lying still, joints can feel locked until they get moving.

Try this: Before getting up, spend two or three minutes in bed doing slow ankle circles, bending and straightening each knee, and opening and closing your hands. Then sit on the edge of the bed for a moment before standing.

3. Move little and often indoors

Short bursts of movement spread through the day are kinder to joints than long sits followed by a big effort. Age UK suggests trying not to sit still for more than about an hour at a time. Even marching on the spot during the adverts can stop stiffness building up.

Try this: Set a reminder on your phone or kitchen timer to get up and move for a couple of minutes every hour. If you want a set of gentle moves to use, our hip arthritis exercises at home are a good place to start.

4. Use heat packs and warm baths safely

Heat can be soothing for stiff, aching joints. The NHS osteoarthritis treatment page lists hot or cold packs among the things that may help. But heat needs care, especially for older skin or for anyone with diabetes, poor circulation or reduced feeling.

• Never use a heat pack or hot water bottle on skin that feels numb or tingly, because you may not notice it burning.
• Never fall asleep with a heat pack on, and never use a hot water bottle with an electric blanket.
• Always wrap heat packs in a towel, keep sessions short, and check your skin afterwards.
• Don't use heat on a joint that is suddenly hot, red and swollen (see the red flags below).
• In the bath, keep the water warm, not hot. Stand up slowly, as a hot bath can make some people feel dizzy, and use a grab rail or bath seat if getting in and out is tricky.

Try this: Use a wrapped heat pack on your stiffest joint while you sit with your morning cup of tea. Set a timer, and take it off when the timer goes.

5. Pace your household jobs

Doing everything on a "good day" often leads to two bad days afterwards. This boom-and-bust pattern is common. Pacing (spreading tasks out and taking planned breaks) helps you get more done over the week with less pain.

Try this: Split one big job, such as changing the beds or cleaning the bathroom, into three smaller parts across the day. Sit down for a few minutes between each part, even if you feel fine.

6. Keep your home warm

A cold house makes it harder to move freely, and staying warm matters for your general health too. Age UK suggests heating the rooms you use most to a steady temperature, usually around 18°C. If heating costs are a worry, check what help you can get. Age UK explains who gets the Winter Fuel Payment and lists other help with heating costs, such as the Warm Home Discount and Cold Weather Payments. Rules and amounts can change each year, so check the current details.

Try this: Close the curtains at dusk, put a draught excluder at the bottom of the living room door, and ring Age UK's Advice Line or check its website to make sure you are getting any heating help you are entitled to.

7. Wear grippy footwear outdoors

Stiff joints and slippery pavements are a risky mix. Wet leaves, frost and ice make it easier to slip, and a sore knee or hip can make it harder to catch yourself. The NHS also mentions footwear with shock-absorbing soles as something that can help with osteoarthritis.

Try this: Check the soles of your outdoor shoes or boots this week. If the tread is worn smooth, replace them with a pair that has a good grip. Our guide to the right footwear for preventing falls explains what to look for.

8. Get your sleep position and bedding right

A comfortable, warm night means fewer stiff mornings. Cold bedrooms and heavy, tucked-in covers can leave you lying in one awkward position for hours. Pillows used to support sore joints can ease pressure through the night.

Try this: If your knees or hips ache, try a pillow between your knees when lying on your side, or under your knees when lying on your back. Warm the bed before you get in with a hot water bottle, then take it out before you settle down to sleep.

When joint pain needs checking quickly

Some changes are not normal "weather pain" and should be checked quickly. Contact your GP or call NHS 111 the same day if:

• a joint suddenly becomes hot, red or swollen
• you have joint pain together with a fever or feel generally unwell
• you suddenly can't put weight on a leg
• the pain is severe and getting worse quickly, or is keeping you awake every night

Call 999 if you have had a fall and can't get up, are in severe pain, or the leg looks a different shape or length. With back pain, call 999 or go to A&E if you have new numbness around your bottom or genitals, or new problems controlling your bladder or bowels. If you live with ongoing back pain, our guide to managing chronic back pain has more help.

For questions about pain relief, including creams and tablets, speak to your pharmacist or GP. Don't change prescribed medicines without advice.

When a physiotherapy assessment helps

Winter is a good time to get support, before stiffness turns into moving less and losing strength. A physiotherapy assessment may help if:

• you are moving noticeably less than you did in the summer
• stairs, getting out of a chair or getting in and out of the bath have become harder
• you have stopped going out because you're worried about slipping
• your family has noticed you slowing down or walking differently
• you're unsure which exercises are safe for your joints

A physiotherapist can look at how you move, which joints are causing problems, and what is getting in the way at home. At Rehalign, we visit people in their own homes across the West Midlands, including Birmingham, Solihull, Walsall, Wolverhampton, Coventry, Dudley and Telford. Seeing your own chairs, stairs and bathroom means the advice fits your real life.

Book a home physio visit