Quick answer: Many people with arthritis notice more pain in damp, cold or changeable weather. Research is mixed, but a large UK smartphone study found a small link between pain and humid, windy days with low air pressure. Weather does not damage joints. Keeping warm, staying active indoors, pacing and planning ahead usually help.
"I can tell it's going to rain because my knees are aching." It is one of the most common things people with arthritis say, and it has been said for centuries. But is it real, and if so, what can you do about it? This guide explains what the research suggests, why weather might affect some people's joints, and the practical steps that help in the British climate, whatever the forecast.
What people with arthritis report
Many people with osteoarthritis, rheumatoid arthritis, fibromyalgia and other conditions say their pain changes with the weather. The most common complaints are about cold, damp, grey days and about changes in the weather, such as a storm coming in. Some people notice the opposite and feel worse in heat. Others notice no link at all.
These experiences are real. Pain is personal, and you do not need a study to tell you how you feel. What research helps with is working out whether there is a consistent effect across many people, how big it is, and which kinds of weather matter.
What the research says
Studies over many years have given mixed results. Some found links between pain and temperature, humidity or air pressure; others found none. Part of the problem is that many studies were small, ran for short periods or relied on people remembering how they felt.
One of the largest studies was run in the UK. In the "Cloudy with a Chance of Pain" project, led by researchers at the University of Manchester, over 2,600 people living with long-term pain, many with arthritis, recorded their symptoms daily on a smartphone app over a 15-month period, while the phone's location was matched to local weather data. The results, published in npj Digital Medicine in 2019, found:
- A small but real link between more pain and days with higher humidity, lower air pressure and stronger wind
- That the combination of these, a damp, windy day with low pressure, was most associated with pain
- That these links remained even after taking mood and physical activity into account
- That temperature and rainfall did not show as clear a link in this analysis
- That the effect was modest: weather was one influence on pain, not the main driver
In plain terms: there does seem to be something to it for many people, especially on damp, blustery days, but it is a nudge rather than a shove. Other things, such as activity, sleep, mood, stress and how well your arthritis is controlled, generally matter more.
Why weather might affect joint pain
No one knows for certain. Several explanations have been suggested, and more than one may play a part:
- Air pressure changes. One theory is that falling pressure lets tissues in and around a joint expand slightly, which may be felt in joints that are already sensitive. This has not been proven.
- Cold and stiffness. Cold can make muscles tense and joints feel stiffer, and people tend to move less when it is cold.
- Less activity. Wet, dark or windy days mean fewer walks and more sitting, and inactivity often makes arthritis stiffness worse.
- Mood and sleep. Grey, gloomy spells can lower mood, and low mood and poor sleep make pain feel worse. Some people have seasonal affective disorder in the darker months.
- Expectation. If you expect a damp day to hurt, you may notice pain more. This does not mean the pain is imagined; the brain's processing of pain is affected by many things.
Weather does not damage arthritic joints
There is no evidence that cold, damp or changing weather damages joints or makes arthritis progress faster. A weather-related ache is uncomfortable, but it is not a sign of harm. This matters because it means you can keep moving on those days, and keeping active is one of the most helpful things you can do for arthritis. NICE's osteoarthritis guideline (NG226) recommends exercise as a core treatment.
Practical steps for damp, cold or changeable days
Keep warm
- Dress in layers, which trap warm air better than one thick layer, and keep hands, feet and knees covered.
- Thermal leggings under trousers, a scarf, gloves and warm socks make a real difference to stiff joints.
- Keep your home warm. The NHS suggests heating rooms you use to at least 18°C if you can, especially if you are older or have a long-term condition.
- Warm your clothes on a radiator before dressing on cold mornings.
- If you have Raynaud's phenomenon, keeping your whole body warm, not just your hands, helps. The NHS notes cold is a common trigger.
Keep moving, indoors if needed
- Have an indoor plan ready for bad weather: a seated exercise routine, a walk around a shopping centre or covered market, a home exercise video, or a session at a leisure centre.
- Warm-water pools can be especially comfortable for stiff joints in cold months.
- Break activity into short bursts through the day rather than skipping it altogether.
- Our guide to staying active in winter has many ideas.
Use warmth on stiff joints
A warm shower, wheat bag or hot water bottle in a cover can ease stiffness on cold days, for about 15 to 20 minutes. Check your skin often and never use heat on numb skin. Read our guide to heat versus ice for arthritis.
Plan around the forecast
- If a stormy or very wet week is coming, plan lighter tasks for those days and bigger jobs for drier spells.
- Get shopping or prescriptions in before bad weather so you are not forced out on icy or very windy days.
- Build in extra time for getting ready on cold mornings.
- Keep a few easy meals in the cupboard or freezer for days when you do not want to go out.
Look after mood and sleep
- Get daylight when you can, ideally in the morning, even on cloudy days.
- Keep in touch with people. A phone call or meeting a friend can lift a grey day.
- Keep a regular sleep routine through the winter months.
- If your mood drops every autumn and winter, talk to your GP. Our guide to SAD and arthritis explains more.
Vitamin D in autumn and winter
In the UK, sunlight is not strong enough from about October to early March for the skin to make enough vitamin D. The NHS advises that everyone should consider taking a daily vitamin D supplement of 10 micrograms during autumn and winter, and some people all year round. Vitamin D is important for bone and muscle health, though it is not a treatment for arthritis pain. Check with your pharmacist if you take other medicines.
Weather and different types of arthritis
People with different conditions often describe the weather affecting them in different ways, though research has not clearly shown that one type of arthritis is more weather-sensitive than another.
- Osteoarthritis: many people describe more aching and stiffness in cold, damp spells, often in knees, hips and hands.
- Rheumatoid and other inflammatory arthritis: some people notice more stiffness in cold weather, and some feel more swollen and tired in heat and humidity. Persistent swelling, whatever the weather, is a reason to contact your rheumatology team.
- Fibromyalgia: many people report widespread pain and tiredness changing with the weather.
- Gout: hot weather can make dehydration more likely, and dehydration is one of the things that can trigger a gout attack, so drink enough fluids in warm spells.
- Raynaud's phenomenon, which is more common in some inflammatory conditions: cold clearly triggers colour changes and pain in fingers and toes.
Hot weather and arthritis
Some people find their joints feel looser in warm weather, while others, including some people with inflammatory arthritis, find heat and humidity make swelling and tiredness worse. Heatwaves also bring their own risks, especially for older people and those taking certain medicines. Follow the NHS advice to stay out of the heat at the hottest time of day, drink plenty of fluids and keep rooms cool. Our guide to managing arthritis in a heatwave covers this in detail.
Moving somewhere warmer
Some people wonder whether moving to a sunnier, drier place would help. There is no good evidence that climate changes how arthritis progresses. A holiday somewhere warm may feel pleasant and help you be more active, but a big move is a major decision and should not be made for joint pain alone.
Track your own weather pattern
If you think weather affects you, it can be useful to check. For a month or two, note your daily pain score along with a quick description of the weather, for example "cold and wet", "windy", "mild and dry" or "hot". Also note how active you were and how you slept. You may find a pattern, or you may find that activity and sleep matter more than the weather. Either way, it helps you plan. Our pain tracking journal template has a notes column you can use.
When to get medical help
Weather-related aches are usually mild and settle. Do not put other symptoms down to the weather. Get help if:
- A joint suddenly becomes hot, red, swollen and very painful, especially with fever or feeling unwell: call NHS 111 or go to A&E
- You have new swollen joints, or morning stiffness lasting over 30 minutes most days: see your GP
- Your fingers or toes change colour in the cold and you also develop skin ulcers, or symptoms only affect one side: see your GP
- You develop signs of hypothermia in cold weather, such as shivering, confusion and slurred speech, or heat exhaustion in a heatwave that does not improve within 30 minutes of cooling down: call NHS 111, or 999 if severe
- Chest pain, severe breathlessness, signs of a stroke or collapse: call 999
- Your arthritis pain is steadily getting worse whatever the weather: speak to your GP or rheumatology team about your treatment
Can weather really affect arthritis pain?
Many people with arthritis notice it, and a large UK smartphone study found a small link between pain and humid, windy days with low air pressure. The effect seems modest, and other factors such as activity, sleep and mood usually matter more.
Why do my joints hurt before it rains?
One theory is that falling air pressure before bad weather lets tissues in and around sensitive joints expand slightly. This has not been proven. Damp, grey days also tend to mean less activity and lower mood, which can make pain feel worse.
Does cold weather make arthritis worse?
Cold can make joints feel stiffer and muscles tenser, and people move less in cold weather, which can increase stiffness. There is no evidence that cold damages joints. Keeping warm and staying active indoors usually helps.
Is damp or cold weather worse for arthritis?
In the UK study, humidity, low pressure and wind together were more closely linked to pain than temperature alone. Many people find cold and damp together the hardest. Keeping warm, dry and active helps whichever affects you.
Would moving to a warmer country help my arthritis?
There is no good evidence that a warmer climate changes how arthritis progresses or reliably reduces pain. Some people feel better in warm, dry weather and others worse in heat. Do not make a major move for joint pain alone without discussing it with your clinicians.
Should I take vitamin D for arthritis in winter?
The NHS advises that everyone in the UK should consider a daily 10 microgram vitamin D supplement in autumn and winter. It supports bone and muscle health but is not a treatment for arthritis pain. Ask a pharmacist if you take other medicines.
Sources and further reading
- Dixon WG et al. How the weather affects the pain of citizen scientists using a smartphone app. npj Digital Medicine (2019)
- NHS: Keep warm, keep well
- NHS: Heatwave – how to cope in hot weather
- NHS: Raynaud's
- NHS: Vitamin D
- NICE NG226: Osteoarthritis in over 16s
Educational information for people in the United Kingdom — not a diagnosis or personal medical advice. Charity no. 1218461. Pending clinical review. Everyone's situation is different, so always follow the advice of your own GP, pharmacist or rheumatology team. If you feel very unwell, call 999 or go to A&E. For urgent advice, contact NHS 111.
Continue with related help
- Managing arthritis in winter — cold weather plan
- Arthritis in a heatwave — staying safe in the heat
- Staying active in winter — indoor exercise ideas
- Pain journal — track weather and symptoms
- SAD and arthritis — mood in the darker months
- Exercise hub — exercises by joint