Health & Fitness

Why your joints may hurt more when it gets cold

Cynthia Lodite 31st August, 2026 06:02 PM

When temperatures drop, some people notice that their knees, fingers, hips or other joints start to ache more than usual.

For others, the discomfort may show up as stiffness, making it harder to get out of bed in the morning or move comfortably after sitting for a long time.

This is common among people with arthritis and other joint conditions, but even people without a diagnosed joint problem may notice aches when the weather turns cold.

So, what exactly is happening?

Why does cold weather affect the joints?

There is no single explanation for why some people experience more joint pain in cold weather.

One possible reason is changes in the tissues around the joints. Cold temperatures can cause muscles, tendons, and ligaments to tighten, which may make movement feel more uncomfortable.

Changes in air pressure may also play a role. When atmospheric pressure falls, tissues around a joint can expand slightly. For someone with an already inflamed or damaged joint, this may increase the feeling of pressure or discomfort.

Cold weather can also make people less active.

During chilly mornings and evenings, it is tempting to stay indoors, sit for longer periods, or skip exercise. But prolonged inactivity can make joints and muscles stiff, which may increase discomfort when you eventually start moving.

For people living with arthritis, these changes may be more noticeable because their joints are already affected by inflammation or damage.

A street scene in Nairobi, Kenya, showing people using umbrellas and wearing jackets on a windy day with light rain.

Why are the knees, fingers and hips often affected?

The joints that carry weight or are used frequently can be particularly noticeable when they become stiff or painful.

The knees and hips, for example, support much of the body’s weight during walking and other daily activities.

The hands and fingers may also become uncomfortable, particularly in cold weather when the muscles and soft tissues around them tighten.

People experience these symptoms differently, however. One person may notice pain mainly in the knees while another may feel stiffness in the hands or shoulders.

Does cold weather cause arthritis?

No.

Cold weather does not cause arthritis.

However, some people who already have arthritis may notice that their symptoms become more noticeable when temperatures change.

Arthritis is a broad term covering different conditions that affect the joints. Osteoarthritis, for example, occurs when the tissues within a joint break down over time, while rheumatoid arthritis is an autoimmune condition that causes inflammation.

Weather changes do not necessarily mean that the underlying disease is getting worse. In some cases, they may simply make existing symptoms more noticeable.

Heavy rains along the Eastern Bypass cause flooding. PHOTO/@KenyaRedCross/X

What can you do to reduce joint discomfort?

Keeping warm can help.

Wear warm clothing, particularly around areas that become painful or stiff. Warm showers or baths may also help relax tight muscles and make movement easier.

Gentle movement is another important part of managing stiffness.

Simple activities such as walking, stretching or other low-impact exercises can help keep the joints moving. The key is to avoid pushing through severe pain.

If you spend long periods sitting indoors because of the cold, try getting up regularly and moving around.

Maintaining a healthy weight can also reduce pressure on weight-bearing joints such as the knees and hips.

For people already diagnosed with arthritis, it is important to continue any treatment or exercise plan recommended by a healthcare professional.