Why do joints ache in cold weather — and what can you do to ease the pain?

If you are over 50 (or even earlier), you are probably already feeling it. As soon as the cold and rain arrive, you wake up with more stiffness than usual and your knees hurt when going down the stairs or starting to jog. It is absolutely normal. The onset of cold weather and increased humidity often coincide with an increase in joint discomfort, especially in people with arthritis or osteoarthritis and also - it must be said - in younger individuals with old injuries or who engage in high-impact sports.

The issue is not trivial (especially considering the gradual aging of the population). According to the prevalence data from the latest EPISER study, conducted by the Spanish Society of Rheumatology, more than 11 million people in Spain suffer from rheumatic diseases. "Temperature and humidity changes influence how joints manage inflammation and how the nervous system interprets pain. In cold and rainy periods, there is more stiffness, less tissue elasticity, and a more intense perception of discomfort, especially in patients with osteoarthritis and arthritis. When combined with reduced physical activity, the result is usually a worsening of symptoms," explains María Andreina Terán, a rheumatologist at the Sanitas Virgen del Mar University Hospital.

Miriam Piqueras, medical director of Sanitas Mayores, explains why. "The cold causes blood vessels to contract, less blood reaches the area, and muscles and joints become stiffer. Additionally, the fluid that lubricates the joints thickens in low temperatures, making movement more difficult and causing pain or a sensation of 'stiff joints'."

Weather changes are often accompanied by variations in atmospheric pressure, and in already damaged or inflamed joints, these small changes can stimulate nerve endings and make the pain more noticeable. The consequence of all this is that discomfort often leads to reduced movement, worsening mobility and strength. "This dynamic maintains pain and stiffness in the long term. The weather encourages staying at home, spending more time sitting, and reducing activity. In patients with joint pain, especially in the elderly population, this implies less muscular stability and more stiffness. An important part of non-pharmacological treatment involves breaking this cycle with adapted movement, gentle exercise, and simple measures for protection against the cold," points out Miriam Piqueras, medical director of Sanitas Mayores.

Do 'home remedies', creams, warm baths, or hot packs help alleviate discomfort? "In many cases, they do help, although to a limited extent. Local heat, whether through hot baths, packs, or heating pads, relaxes muscles, improves circulation, and reduces stiffness, which can alleviate pain for a while. Analgesic or anti-inflammatory creams can also provide temporary relief, especially when accompanied by a gentle massage," explains Dr. Piqueras.

However, she continues, "it is important to understand that these methods do not cure the underlying problem or stop joint wear and tear, but they can be useful as a complement to improve daily mobility."

And supplementation: Does taking collagen or shark cartilage improve anything? Is there anything that really works? "Ingested collagen is digested like any other protein and does not directly 'repair' joint cartilage, although some people report subjective improvement in pain. Shark cartilage, besides not having demonstrated efficacy, raises ethical and environmental concerns." Among the most studied supplements, this specialist emphasizes that "glucosamine and chondroitin may slightly alleviate pain in some patients with osteoarthritis, although they do not work for everyone, and their effect is usually modest."

In general, she continues, "the best results are still achieved by combining adapted exercise, weight control, physiotherapy, and, when necessary, medical treatment, with supplements as an optional support rather than a primary solution."

At this point, Dr. Piqueras lists a series of recommendations for caring for joints in cold and humid climates and thus alleviating the symptoms of arthritis or osteoarthritis:

1. Keep the exposed joints well covered: "Light thermal clothing, gloves, and wool socks help maintain a stable temperature in hands, knees, and feet. If the joint is kept warm, it moves more easily and tends to be less stiff when starting to move."
2. Maintain a daily movement routine indoors: "Taking gentle walks inside the home and doing joint mobility exercises in arms and legs, as well as making small posture changes throughout the day, prevent joints from remaining immobile for too many consecutive hours. It is worth mentioning that consistency is more effective than occasional efforts."
3. Warm up before going outside: "Spending a few minutes on shoulder, hip, and knee mobility prepares the muscles and joints to face the change in outside temperature, reducing the feeling of tightness and alleviating the likelihood of discomfort when starting to move."
4. Adjust the effort to the level of pain: "On days of intense cold or high humidity, it is advisable to reduce the duration of outings and alternate periods of activity with short rest breaks. The goal is to keep moving without triggering intense and sustained pain."

According to Dr. Terán, "all these daily adjustments make a real difference in the well-being of people with arthritis and osteoarthritis. The goal is not always to completely eliminate pain but to make it manageable and compatible with an active life. A plan with protection against the cold, adapted exercise, and follow-up by the healthcare team helps preserve autonomy and muscle strength."

However, "if the pain is very intense or excessively limits daily activities, it is advisable to discuss it with a specialist, either in person or through a video consultation," concludes Terán.