An estimated 10million Brits are battling osteoarthritis – with countless others suffering from chronic joint pain due to conditions like rheumatoid arthritis and fibromyalgia.
With the country currently in the depths of winter, many dread the exacerbation of their relentless aches. Research reveals that around three-quarters of chronic pain sufferers feel the weather worsens their symptoms, a sentiment echoed by medical professionals.
“In cold weather, joint pain often flares up, and the reasons go beyond just stiffness from the chill,” explains Dr Snieguole Geige from It’s Me and You Clinic. For those prone to joint issues, joint inflammation and sensitivity can be keenly felt as a type of internal weather forecast, predicting cold fronts before they arrive.”
Despite ongoing debate and inconsistent scientific evidence regarding the impact of cold weather on joint pain, a 2007 study found that patients with osteoarthritis in their knees experienced increased pain with every 10-degree temperature drop. More recent studies, including a large-scale project by University of Manchester researchers, have supported these findings, tracking over 13,000 UK residents with chronic pain for more than 15 months, using a smartphone app to log daily pain levels.
The GPS location of their phone then linked their findings to the weather data and showed that on the days that most people reported high levels of pain, the humidity and rain levels were higher and winds were stronger. Raija Piispanen, 65, from London, has osteoarthritis and says the cold weather exacerbates her condition, reports the Express.
“As winter approaches, I know exactly when the temperature is going to drop because the osteoarthritis in my hands is so painful,” she says. “The joints in my fingers feel as though they are burning and the dull ache often wakes me up in the night. On bad days, my fingers are so stiff that even simple tasks like opening a jar or doing up buttons are impossible,” says the retired childminder who has lived with the condition since her late 40s.
“I tend to drop things too. To combat the pain, I always make sure I wear gloves when I go outside and try to stay as warm as possible. I sit under a heated blanket at home which helps and take a collagen supplement and use painkillers when I really need to. But, without doubt, the thing that helps the most is when summer comes back around again.”
Dr Jonathan Rajan, pain management consultant at OrthTeam Centre, says: “Joint pain is anecdotally worse in the cold and in damp, wintery conditions. It is certainly a burden for many of my patients. There are many postulated reasons for this but the research is conflicting and inconclusive.”
If you’re noticing more joint aches as winter approaches, there’s a medical explanation for why that might be happening. Dr Wendy Holden, medical adviser to Arthritis Action and a consultant rheumatologist at Curaleaf Clinic sheds light on the subject: “While the exact reasons aren’t fully understood, several factors likely play a role. When atmospheric pressure drops, it can cause tissues around the joints to expand slightly, leading to discomfort.
“Cold weather also makes muscles and tendons contract, which can increase joint stiffness, especially in those with arthritis. Reduced movement during colder months may also contribute, as this can cause the lubricating fluid in joints to thicken, making stiffness more noticeable.”
Some research even points to lower moods during winter contributing to increased pain, since depression is linked to joint, limb and back pain. Dr Rajan highlights how mood can impact how we perceive pain, noting: “Everyone tends to feel more positive on warm sunny days.”
Menopause could be another factor as lower oestrogen levels cause inflammation, which could be exacerbated by the cold, says women’s health GP Dr Elise Dallas from The London General Practice: “Oestrogen is anti-inflammatory, therefore the decline in oestrogen levels during menopause leads to increased inflammation in the body. Colder temperatures in winter can exacerbate this inflammation, making joint pain more pronounced.”
To top it off, cold temperatures may narrow blood vessels, restricting circulation and upping the ante on stiffness. During the chillier months, we might not get as much exercise as we need, and turns out, that’s quite rough on our joints.
“When it is cold outside, we tend to move around or exercise less, which can lead to a loss of muscle strength and flexibility and, therefore, more joint pain,” explains the expert physiotherapist Clara Kervyn.
When considering how to manage joint pain during these colder days, she suggests, “Activities like yoga or swimming can help keep joints flexible and support circulation,” noting they’re particularly beneficial as they’re gentler on knees and hips. But don’t just stop at gentle exercises; Kervyn highlights that “The most important exercise, however, is one you can enjoy and can maintain long-term as exercise is an important part of managing arthritis year-round.”
She reassures those hesitant to start exercising, “Although many people may experience some pain and discomfort when they first take up an activity, regular exercise helps to strengthen local muscles and improve fitness. This has been shown to reduce pain and improve daily function, leading to a higher quality of life.”
Don’t forget about stretching either! It’s not only exercise that can ease those achy joints but also a good stretch. Stretching can prevent them from seizing up and it’s something you can even manage when in pain, says Kervyn. “Try stretching for a few minutes at various points throughout the day,” she advises.
A morning stretch, a nightly routine, and those little stretches throughout the day are all golden for warming up the muscles and joints, helping you stay supple and moving.
For example, Deep Relief Anti-inflammatory Gel (£4.99; Boots) contains two painkilling ingredients – Ibuprofen and Levomenthol. Or if you prefer a patch, the Deep Relief Actiflex Patch (£7.99) can be worn under clothing for up to 12 hours.
“Similarly, icing the painful area for up to 20 minutes every two to three hours can also help to relieve pain. Healthy eating and weight management are also important in the long term, both of which are hard in the colder months and with joint pain,” says Dr Rajan. “Vitamin D is essential to maintain healthy bones and muscles,” says Clara Kervyn.
“Be sure to take the government recommended dose of 10 micrograms daily. Oral pain relief such as ibuprofen or paracetamol can also help relieve pain,” says pharmacist Claire Nevinson. “If you aren’t sure which pain relief is suitable for you, a pharmacist can help answer questions and give you advice on what can help.”
“Or visit the Pain Management page and try the pain relief selector tool on Boots Health Hub for more information and advice. If symptoms do not ease, or worsen, you should book an appointment with your local GP.”
Some sufferers are also turning to medical cannabis for joint pain relief. “For those open to alternatives, medical cannabis is also gaining interest for its potential in managing pain and inflammation, especially in cases where other treatments may have fallen short,” says Dr Holden.
