Cold weather and joint pain—do they go hand in hand?

People have varying degrees of excitement about Fall—some love the transition to sweater weather, crunchy leaves, and brisk temperatures, and some, well, very much do not as it means a Minnesota Winter is not far behind. One factor that can determine whether you’re happy or not come Winter is if cold weather causes you joint pain or not. 

For those with a chronic pain condition, colder weather can bring on increased discomfort. In fact, 92% of patients suffering from chronic pain believe their symptoms are exaggerated when temperatures drop. Being aware of the impact that colder weather has on your body can help you prepare and stay pain free until next spring!  

How does cold weather affect joint pain?

Well, despite multiple studies on the topic, there’s been no clear, definitive link or causation between weather and joint pain. There are many theories, though. One idea is that, when it’s cold outside, nerves and blood vessels direct more blood flow to our inner core (heart and organs), thus restricting circulation to the arms and legs. This causes our joints to become more stiff and painful. 

Another theory involves the barometric changes that occur during weather shifts. Changes in barometric pressure may make your tendons, muscles, and any scar tissue expand and contract, and that can create pain in joints affected by arthritis. The barometric change also intensifies pressure on the nerves, sending pain signals to the brain. Your perception of pain increases as the pressure causes nerve signals to slow down. Additionally, soft tissue tightens in cold weather, leading to painful muscle spasms.

One metric that we’ve seen clear scientific evidence of is the changes that happen in synovial fluid when temperatures drop. Synovial fluid is a lubricating liquid that fills our joints to help them glide smoothly; in cold weather, researchers have seen that synovial fluid thickens and becomes less viscous. The result is stiffer, more inflamed joints.

Recent research has shown that depression, anxiety, and stress can affect our perceived levels of physical pain. As it is common to have increased depression, anxiety, and stress through the winter months, it’s worth noting that this may be a cause of intensified pain reporting.

How to prevent joint pain in cold weather

There are definitely things you can do to stave off the pain of cooler temperatures, with varying degrees of effort and preparation.

• Starting with a biggie, it can be very helpful to keep a healthy weight and stay active. Try exercise that’s gentle on the joints, like yoga or swimming. That will help you build up muscle and bone strength.
• You should also dress warmly. Layer your clothing to stay warm and reduce exposure. Insulated treaded footwear will reduce slip risks.
• Boost your Vitamin D. Retaining your summer levels will help your body function properly and reduce aches and pains. It can also help reduce the ‘winter blahs’ that can decrease your likelihood of exercising and staying active.
• Cut back on alcohol. A warm, boozy drink may seem cozy, but it can actually lower body heat. Alcohol causes blood vessels to dilate, resulting in heat loss. Instead of a nightcap, try sipping on warm tea to get toasty. 

How to treat cold-weather-related joint pain

If you’re already experiencing a cold-related pain spell, there are ways you can minimize the pain and feel more comfortable.

• Take a break indoors. Building a snowman and ice skating may be fun, you should avoid staying outside for extended periods. Taking breaks indoors lets warmth return to your body, blood flow increase, and muscles relax.
• Use heat therapy. Applying heat to affected joints can alleviate pain. Paraffin baths are a great choice for hand and foot pain. Dip your hands or feet in, and they absorb the heat which helps soothe achy joints. Heating pads may also help sore joints, and they make shoulder cape options to ease pain in your back. 
• Stretch it out. Once you’re already stiff and painful, you need to remedy it by loosening up the muscles. If you don’t know how to stretch what’s hurting, look for the right stretches on the internet.  Simply stretching for a few minutes, everyday can make a huge difference in your pain levels.  Start trying to do so, especially before getting up from sitting for a while or before getting out of the car.
• Try massage. Massage can help ease cold weather joint pain by improving blood flow and loosening the muscles around joints. There are many types of massage, and a person should try several to find one that eases their symptoms.
• Ask your doctor about meds. Common medicines that can help alleviate pain that increases in cold weather are:
  • Acetaminophen, which can help with mild to moderate joint pain. It’s generally safe for most people when taken as directed, but people with liver disease should only take it under a doctor’s close supervision.
  • Nonsteroidal anti-inflammatory drugs (NSAIDs), a common class of drugs that includes aspirin, ibuprofen, and naproxen. They can help with pain and swelling, and they’re generally safe for most people when taken for a short time. Extended use can cause stomach issues or ulcers.
  • Capsaicin creams, which are made from an ingredient found in chili peppers. These creams can help with mild joint pain by reducing inflammation and disrupting a chemical that’s involved in pain sensation.

Don’t feel doomed to a season of suffering!

If you find that you’re feeling an increase in pain as the weather turns brisk, don’t resign yourself to suffering all season long! As we’ve noted, there are acknowledged causes of this pain, steps you can take to prevent it, and methods for mitigating pain you’re already in. If you’d like to talk to someone about a pain plan before symptoms set in, iSpine Clinics has clinicians on staff who can review, understand, and help pinpoint the cause of your pain—a great first step is setting up a Rehabilitation and Physical Therapy Consultation. They’ll assess the quality and severity of your pain, learn more about your lifestyle, health history, and any major medical moments that might be impacting your issues, and recommend a plan of action—just in time for Fall fun!