Ask the Expert: Why Your Joints Hurt More in Winter — and What You Can Do About It

As temperatures drop, many people notice something else falling too — their comfort level. The winter season often brings an uptick in joint pain, stiffness, and swelling, especially in the hips, knees, shoulders, and hands.

Patients often ask: Why does this happen? Is it arthritis? When should I see a specialist? What actually helps? Below, our orthopedic expert, Dr. Matthew Jepson, MD, answers the most common questions patients are asking right now.

Why do my joints hurt more when it’s cold?

Cold weather can impact joints in multiple ways that can lead to pain. When the temperature drops we have less blood flow to tissues outside of the core, resulting in pain from less blood supply than joints and their surrounding muscles and tendons are accustomed to. With less blood flow to the muscles there is more stiffness and more reliance on the joint itself, resulting in pain. We can also see an increase in the thickness of synovial fluid, which is the normal fluid in your joints. This results in stiffness and pain. We can also see changes in barometric pressure in the cold, causing more pain as the pressure drops and tissues expand.

Cold weather often leads to decreased activity. The joints and their surrounding tissues are used less, keeping the joints relatively cold and stiff. There are often gains in weight in the colder parts of the year, causing pain in the weight bearing joints such as the knees and hips.

Drops in temperature and air pressure can also affect joint tissues, making them feel stiffer and less flexible.

Winter also changes behavior: people move less, spend more time indoors, and walk on ice or uneven ground — all of which stress the joints.

Is my joint pain arthritis — or something else?

Not all joint pain is arthritis, but can certainly be part of why someone has joint pain. Arthritis is an umbrella term describing joint inflammation that includes osteoarthritis, autoimmune arthritis such as rheumatoid arthritis, and joint pain from gout. Other sources of joint pain include:

• Ligament or tendon strains
• Bursitis
• Cartilage injuries
• Inflammation after overuse
• Referred pain from the spine
• Prior injuries

Signs that point more toward arthritis include morning stiffness, swelling, pain that worsens with activity, clicking or grinding, or a gradual loss of motion. Generally a physical exam and (if needed) imaging can make a clear diagnosis, helping determine severity and means of helping manage symptoms.

What causes sudden joint stiffness and swelling?

Swelling usually signals inflammation. In winter this can be triggered by:

• Overexertion (shoveling, skiing)
• Acute injuries (falls, sprains)
• Flare of existing arthritis
• Crystal buildup (like gout)
• Autoimmune disease
• Infection in rare cases

If swelling is accompanied by fever, warmth, severe pain, or you cannot bear weight, seek care promptly to rule out more significant injury or infection.

What helps joint pain when the weather changes?

The most common question we hear is: What actually helps right now?

Evidence-based strategies to reduce joint pain include:

• Keep moving. “Motion is lotion,” Even light activity will loosen up stiff joints and help significantly with pain.
• Warm up muscles and joints before shoveling or winter sports. The act of moving, especially through the range of motion to be used during your activity, will warm the muscles and joints and help to minimize pain and injury.
• Layer up and keep joints warm. Heat can help prevent stiffness and pain.
• Strength work. Resistance exercise helps maintain strength and stability. This will help offload joints and reduce injury risk.
• Footwear with traction. Prevents falls — one of winter’s biggest injury risks.
• Maintain a healthy weight. Every extra pound increases knee and hip stress. Every pound puts anywhere from 3-5x that weight in load through the hips and knees depending on the activity. Small changes make big differences on how joints feel.
• Topical or oral anti-inflammatories (ask your clinician first).

When should I see a specialist?

You don’t have to “tough it out” all winter. Schedule an evaluation at MMI if you experience:

• Inability to fully bend or straighten a joint
• Locking, catching, or giving way
• Visible deformity
• Pain after a fall or sports injury
• Numbness, tingling, or weakness
• Pain that interferes with sleep or work
• Persistent pain that will not go away

Are there treatments beyond “just rest and ice”?

Absolutely. MMI offers a full spectrum of nonsurgical and surgical options tailored to your diagnosis and goals, including:

• Physical therapy and customized exercise plans
• Bracing and activity modification guidance
• Joint or tendon injections - with image guidance if needed
• Surgery where appropriate, including minimally invasive arthroscopic surgery or joint replacement surgery

The goal isn’t just pain relief — it’s getting you back to movement, sports, work, and life with confidence.

You don’t have to live with winter joint pain

The winter cold may be unavoidable — but winter joint pain doesn’t have to be. If your pain is persistent, worsening, or holding you back, MMI’s orthopaedic specialists are here to help, from diagnosis to personalized treatment plans.

Don’t wait, schedule an appointment for the relief you deserve.

301-694-8311
Same-day and urgent evaluations are often available for injuries, slips, and sports accidents