You bend down to grab the snow brush from the back seat, and your knees cry out a chorus of loud crackles and pops. You head down to the basement to switch the laundry, and those stairs feel a whole lot steeper than they did back in July. Does any of this sound familiar? Trust us, you’re definitely not the only one.
Here in Minnesota, the first real cold snap of the season tends to bring a wave of patients into our clinics asking the same question…why do my joints hurt more when it gets cold out? Cold weather joint pain is something that we hear about every single winter, especially from people who already live with arthritis or an old injury that sometimes pops back up to remind them it’s still there.
Joint pain is incredibly common. According to the CDC, nearly 1 in 5 American adults has been diagnosed with arthritis, and that number goes up to more than half of adults age 75 and older. The good news is that achy joints don’t have to keep you on the sidelines all winter long. We’ve put together this guide to help you understand what’s going on with your joints when the temperatures drop, what you can do at home to feel better, and when it’s time to come see us here at Entira.
Does Cold Weather Affect Arthritis and Joint Pain?
If you’ve ever said that your knees can predict the weather better than the evening forecast, you might just be onto something. The Arthritis Foundation notes that cold temperatures, humidity, and changes in barometric pressure can all trigger more joint pain and stiffness for people that are living with arthritis.
Researchers have been trying to pin down this connection for years. One of the largest studies on the topic, called the “Cloudy with a Chance of Pain” study from the University of Manchester, followed more than 2,600 people (most of them living with arthritis) who logged their pain every day on a smartphone app for about six months. They found that painful days were more likely to occur when it was humid and windy, and when the barometric pressure was low. Interestingly, temperature on its own didn’t make much of a difference, but cold days that were also damp and windy could end up being more painful. If you’ve ever waited at a bus stop on a raw, blustery November morning, none of the information from this study probably comes as much of a surprise!
While experts are still working out exactly why cold weather joint pain happens, there are a few likely reasons:
- Pressure changes – When the barometric pressure drops before a storm, the tissues around your joints may expand slightly, which can put extra pressure on joints that are already sensitive.
- Tighter muscles – Cold temperatures can make muscles, tendons, and ligaments feel tighter and less flexible, leading to more stiff joints, especially first thing in the morning.
- Less movement – When it’s below zero outside, most of us move a lot less. Less activity means our joints don’t get the regular motion that helps keep them lubricated and comfortable.
- Changes in mood and sleep – Shorter days and less sunshine can affect our mood and sleep, which can make the pain feel more intense.
Why Do My Knees Crack and Pop?
That crackling, popping, or grinding sound that’s coming from your knees actually has a name! It’s called crepitus, and while it can be a little startling (especially when it happens in a quiet room), knee popping is usually nothing to worry about on its own.
According to Johns Hopkins Medicine, joint popping is usually normal and doesn’t cause long-term problems. Those sounds often come from tiny gas bubbles that are in the fluid around your joints, or from ligaments and tendons moving over the bones as you bend and straighten. The experts at Houston Methodist agree that if your knee is popping and there’s no pain to go along with it, then it’s generally not a concern.
That said, it’s a different story when the noise comes with other symptoms. It’s a good idea to have your knee checked out if the popping happens along with:
- Pain, swelling, or warmth around the joint
- A feeling that your knee is locking, catching, or getting stuck
- A grinding feeling and knee pain going up stairs or getting up from a chair
- Your knee feeling unstable or like it might give out on you
- Less range of motion than you used to have
These can sometimes be signs of osteoarthritis, irritation under the kneecap, or a problem with the cartilage that may need a closer look.
What Is Osteoarthritis?
Osteoarthritis is the most common type of arthritis, and it’s often the culprit behind cold weather joint pain in the knees, hips, hands, and lower back. Over time, the smooth cartilage that cushions the ends of your bones can wear down, which can lead to pain, swelling, stiffness, and that grinding feeling when you move.
Osteoarthritis tends to become more common as we get older, but things like past injuries, repetitive motion from work or sports, and carrying extra body weight can all play a role as well. Many people notice that their arthritis pain is worse after sitting for a long time, first thing in the morning, or at the end of a really active day. The good news is that there is a lot that can be done to manage it and keep you moving comfortably and staying active.
Simple Ways to Find Joint Pain Relief This Winter
Don’t worry, you don’t have to just grin and bear your joint pain until the warmer spring weather comes along. Here are some easy things that you can do to ease cold weather joint pain and keep doing the things you love.
Keep Moving, Even When It’s Cold Outside
It might feel like resting is the best thing to do for sore joints, but staying active is actually one of the most helpful things you can do. The CDC says regular physical activity can reduce pain, improve how well you move, and delay any arthritis-related limitations, and recommends that adults with arthritis aim for at least 150 minutes of moderate activity each week. That’s just 30 minutes, five days a week, and you can break it up into shorter chunks if that’s easier.
That being said, when the sidewalks are icy, be sure to take it indoors. A few laps around Rosedale Center or Maplewood Mall before the stores open, a water aerobics class at your local YMCA, or a stationary bike in the basement are all great low-impact options that are easy on your joints and will keep you safe from slip and fall injuries.
Bundle Up Your Joints
Minnesotans know a thing or two about layering, and your joints will thank you for it. Long underwear, knee sleeves, gloves, and warm socks help keep cold weather joint pain from settling in when you head outside. Keeping your home comfortably warm can help too.
Use Heat to Loosen Up Stiff Joints
A warm shower or bath first thing in the morning, a heating pad, or a microwavable heat wrap can help relax tight muscles and loosen up stiff joints before you start your day. Ice is usually better for a new injury or a joint that’s swollen and inflamed, while heat tends to work best for everyday stiffness and achiness.
Warm Up Before You Shovel
Shoveling heavy, wet snow is tough on your whole body, but especially so for your knees, hips, and back. Take a few minutes to warm up and stretch before you head out, push the snow instead of lifting it when you can, and take frequent breaks. For more winter safety tips, check out our post on staying safe outdoors this winter.
Keep an Eye on Your Weight
Every extra pound puts more stress on your knees and hips. In fact, a well-known Wake Forest University study found that for people with knee osteoarthritis, every pound of weight that they lost took about four pounds of pressure off the knees. According to the CDC, losing even 5% of your body weight can help reduce arthritis pain. If you’d like some support, our weight-loss management team is here to help.
Strengthen the Muscles Around Your Joints
Strong muscles help support and protect your joints. Gentle exercises that strengthen your thighs, hips, and core can make a big difference in knee pain over time. A physical therapist or your provider can help put together a plan that’s safe for you.
When to See a Doctor About Cold Weather Joint Pain
A little extra stiffness on a frosty morning is pretty normal. But it’s time to give us a call if:
- Your joint pain lasts more than a few weeks or keeps getting worse
- A joint is red, warm, or swollen
- Pain is keeping you up at night or getting in the way of your daily routine
- Your knee locks, catches, or gives out
- You’ve had a fall or injury and the pain isn’t improving
- Over-the-counter medications and home remedies just aren’t helping anymore
If you’ve slipped on the ice and are dealing with a new injury, our post on recovering from an injury talks you through what to expect along the way.
How Entira Family Clinics Can Help
At Entira Family Clinics, we know that joint pain can take the fun out of a Minnesota winter, whether it’s keeping you off the sledding hill with the grandkids or making it hard to get through a shift at work. We’re a group of family medicine clinics serving patients across the Twin Cities’ East Metro, and our providers take the time to listen, understand what’s going on, and create a customized plan that fits you and your life.
When you come in, we’ll talk with you about your symptoms, examine your joints, and order imaging if it’s needed. From there, your treatment might include physical therapy, exercises you can do at home, medications, or injections. Our Physical Medicine & Rehabilitation and Sports Medicine teams specialize in helping people move better and feel better, and for some patients, ultrasound-guided injections can give you targeted relief right where the pain is coming from. You can also learn more about your options in our guide to the best treatments for joint pain.
For our older patients, our geriatric care team can help keep you active, steady on your feet, and independent all winter long.
If cold weather joint pain has been slowing you down, schedule a visit with one of our providers. With clinics across the East Metro, there’s an Entira team close to home that’s ready to help you get back to doing what you love, no matter what the weather forecast is.
Frequently Asked Questions
Many people with arthritis notice more pain and stiffness when the weather changes. Research suggests that humidity, wind, and low barometric pressure may play a bigger role than the cold itself, but cold weather joint pain is very real for a lot of people. The cold can also make muscles tighter and keep us less active, which can add to the achiness.
Knee popping is usually caused by tiny gas bubbles in the joint fluid or by tendons and ligaments moving over the bone. If there’s no pain or swelling, it’s generally harmless. If the cracking comes with pain, swelling, or a grinding feeling, it’s a good idea to have it checked out.
Heat is usually best for everyday stiffness and arthritis pain, since it helps relax muscles and loosen up the joint. Ice tends to work better for a new injury or a joint that is swollen and inflamed. Try either one for 15 to 20 minutes at a time, and always keep a cloth between your skin and the heat or ice.
In most cases, no. Gentle, low-impact activity like walking, swimming, or biking can actually help ease joint pain over time. It’s normal to feel a little sore when you start a new routine, but if an activity causes sharp pain or swelling, take a break and talk with your provider about a plan that works for you.
Low-impact activities like walking, cycling, swimming, and water aerobics are great options for people with knee pain. Strengthening the muscles in your thighs and hips also helps take pressure off the knee. A physical therapist can show you which exercises are best for your specific needs.
It’s a good idea to see your provider if your knee pain lasts more than a few weeks, keeps getting worse, or comes with swelling, redness, locking, or instability. You should also get checked out after any fall or injury, especially if you can’t put weight on your leg.
