When the weather changes, a common reaction is to wonder how or if it’s affecting your body. Is it the cold weather making joints hurt? Is the change in temperature creating pain? And you might be wondering how to stop joint pain when it rains. Joints are a complex part of the body, where two bones meet and held together with tendons, ligaments, and are cartilage.

Weather affects joints for several reasons, especially when the barometric pressure drops before storms. The pressure change irritates joints, especially those which may already be swollen or irritated due to conditions like osteoarthritis or rheumatoid arthritis.

• Cooler temperatures cause fluids to thicken, leading to stiffness.
• Joints can swell or expand as barometric pressure changes.
• Cloudy, cold days sap energy and motivation to move. It’s easier to spend more time on the couch and avoid activity.
• Dreary weather affects moods, too. Depression and idleness can make it easier to focus on aches and pains.

Fortunately, there are ways to learn how to stop joint pain when it rains or the weather changes. Let’s look at four key practices and habits to follow when experiencing joint pain.

Stay warm and keep your body temperature constant because cold causes muscles and joints to stiffen. Whether at home or out, consider these practical ways to keep warm.

• Wear clothing appropriate for the weather and season. Dress in layers, including a thermal underlayer for added insulation. If you have particular problem areas like hands or knees, think about ways to add extra protection with gloves or padding.
• Soaking in a hot bath can do wonders in any weather, but it is particularly helpful when the body feels extra tired and stiff, or when your joints feel sore. Add Epsom salts or oils for added soothing comfort.
• Using heating pads, hot wraps, or hot compresses to target problem areas is another inexpensive, effective method for relieving joint pain.

Exercise is one of the best ways to improve painful, stiff joints. If you’re not currently following an exercise routine, start slow and find moderate, low-impact exercises. Taking a walk, stretching, or swimming can all be safe ways to start an exercise routine. Why is exercise important for joint health?

Consider all the benefits:

• Helps build strong muscles and relieves stress on joints
• Strengthens bones
• Helps maintain weight
• Improves mood, energy, and balance¹

Talk with your primary care doctor or healthcare provider if you’re unsure about how much exercise to do or what kind. You can also learn more about the best exercises for seniors with joint pain.

Choosing the best exercise may depend upon the type of joint pain experienced and the overall goal. Consider what type of joint pain you’re experiencing and tailor an exercise routine to gain the maximum benefit.

Range of motion: These exercises involve moving or stretching a joint through an entire range of motion. This exercise builds flexibility.

Strengthening: Weight training, resistance bands, or exercise machines are all examples of ways to strengthen muscles, and ultimately, the joints.

Aerobics: Unlike low-impact exercise, aerobic exercise is designed to elevate the heart rate for an extended amount of time. Aerobic exercise improves heart and lung health and helps you maintain a healthy weight. A reasonable goal is to exercise two to three times per week for at least 20 minutes per day.

Remember that any movement or exercise is better than none. Taking the stairs instead of an elevator, gardening, raking leaves, or taking a leisurely bike ride are just a few of the many ways to slowly build an active lifestyle.

Ease into new routines to avoid injury. Be sure to warm up and set a pace that feels comfortable and doesn’t stress your joints too much. Choose low-impact exercises and go slow at first. Be sure to cool down and use ice for any swelling.

Chronic joint pain occurs because of inflammation, usually caused by a disease such as arthritis. Following a healthy diet focused on foods that decrease inflammation is another way to ease joint pain. Plant-based foods contain chemicals called “phytochemicals” which help fight inflammation.²

Explore diets like the Mediterranean and DASH diets which are rich in fresh fruits, vegetables, beans, seafoods, and whole grains. These diets avoid sugars and highly processed foods which can cause inflammation. Look for foods that are high in the following properties:

• Fiber
• Antioxidants
• Omega-3 fatty acids
• Ginger
• Turmeric
• Bone broths

Likewise, limit processed meats and foods, sugary sodas, caffeine, smoking, and alcohol.

As mentioned earlier, weather and temperature do affect joint pain to some degree. While some drier climates may offer therapeutic benefits to ease joint pain, uprooting a life and moving may not always be the most practical or reasonable. Keep in mind other lifestyle and health habits that may also help ease joint pain.

Stay hydrated: Like an engine needs oil, joints need lubrication to move efficiently. Be sure to drink plenty of water to avoid dehydration.

Take supplements: Talk to your doctor about taking supplements like glucosamine, chondroitin, fish oil, or vitamins like D and K. Some studies have shown these supplements can improve joint pain and stiffness.³

Seek help: Chronic pain can lead to depression or, at the least, an inactive lifestyle and low energy. It's important to rely on family and healthcare providers for support and ideas about how to live with joint pain.

Age and lifestyle play a big role in joint health. While your joints may lose flexibility and strength with age, this doesn’t mean living with joint pain is the only option. Exercise, diet, and mindset can all influence joint pain and lead to a pain-free, healthier way of living.

• "Exercise helps ease arthritis pain and stiffness." Mayo Clinic, 21 Sept. 2023, www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971.
• "Anti-inflammatory Foods for Arthritis and Joint Pain" Mass General Brigham, 2 Jan. 2025, www.massgeneralbrigham.org/en/about/newsroom/articles/diet-arthritis-joint-pain.
• “Popular Supplements for Arthritis: What You Need to Know." Arthritis Foundation, www.arthritis.org/health-wellness/treatment/complementary-therapies/supplements-and-vitamins/vitamins-supplements-arthritis.