Why do my joints hurt more in winter? What actually helps arthritis in cold, damp weather

19 Oct

Reviewed by The Wellness Team. Last reviewed October 2026.

Joint pain often feels worse in winter, and research suggests damp, windy, low-pressure days are the main trigger rather than cold alone. A UK study of 2,658 people found pain was 20% more likely on those days. Staying active, keeping joints warm and treating the underlying arthritis helps most people through the colder months.

Key points

A University of Manchester study of 2,658 people with long-term conditions, published in npj Digital Medicine in 2019, found pain was 20% more likely on damp, windy days with low atmospheric pressure.
Temperature on its own was not linked to pain in that study, and rainfall was not linked at all. Humidity was the strongest factor.
More than 10 million people in the UK have arthritis, according to Arthritis UK (formerly Versus Arthritis), and many notice a winter flare.
Moving less in winter weakens the muscles that protect the knee and hip, which can make pain worse by spring.
For suitable knees and hips, a joint injection such as PRP is one option. Joint PRP at The London PRP Clinic is £750, and you can start with a free review on WhatsApp.

Does cold weather really make joint pain worse?

Cold, damp weather does seem to make joint pain worse for many people, and there is now good evidence behind the old saying. The Cloudy with a Chance of Pain study, led by Professor Will Dixon at the University of Manchester, followed more than 13,000 people across the UK through a smartphone app. Researchers analysed daily pain and local weather for 2,658 participants over around six months.

The results were published in npj Digital Medicine in October 2019. Pain was 20% more likely on days that were damp, windy and low in pressure. In the researchers' own example, a 5 in 100 chance of a painful day on an average day rose to 6 in 100 on a damp, windy, low-pressure day.

Ask us about your winter joint pain on WhatsApp and tell us which joint troubles you most.

Is it the cold or the damp that hurts?

The damp matters more than the cold, according to the Manchester study. Higher humidity was the strongest weather factor linked to pain, followed by lower atmospheric pressure and stronger wind. Temperature on its own showed no clear link when averaged across all participants, and rainfall showed none at all.

Cold still plays a part in daily life. A cold day that is also damp and windy can feel especially painful, and people tend to move less, tense up against the cold and sit for longer in winter. Those habits stiffen joints and weaken the muscles that support them.

Why do knees and hips ache more in winter?

Knees and hips are weight-bearing joints, so they feel winter changes most. Several factors combine during the colder months.

Changes in air pressure and humidity may affect the tissues around a joint that is already inflamed by arthritis.
Less daylight and colder weather mean less walking, so the thigh and hip muscles lose strength.
Stiffness builds after long periods sitting indoors, especially first thing in the morning.
Low mood and poor sleep in winter can make pain feel more intense.
Slippery pavements make people walk more cautiously, which changes how the joint is loaded.

What helps joint pain in winter?

The most effective winter plan combines simple daily habits with treatment for the underlying arthritis. The approaches below help most people.

Keep moving every day. Short, regular walks, an exercise bike or swimming in a heated pool keep joints mobile.
Strengthen the muscles around the joint. Stronger thigh and hip muscles take load off the knee and hip.
Warm up before going out. A few minutes of gentle movement indoors eases morning stiffness.
Dress for the joint. Thermal layers and knee supports keep the area warm on damp days.
Use sensible pain relief agreed with a doctor, so pain does not stop you exercising.
Treat the arthritis itself. For suitable knees and hips, a joint injection such as PRP is one option.

Book your free suitability review on WhatsApp to see whether your joint would benefit from treatment.

Can PRP help winter joint pain?

PRP can help when winter pain comes from early to moderate arthritis in the knee or hip. A 2025 meta-analysis in the American Journal of Sports Medicine found PRP gave clinically relevant improvement in knee function at 1, 3, 6 and 12 months compared with placebo. A 2025 meta-analysis of 26 randomised trials found PRP gave better pain relief than hyaluronic acid gel injections at 6 and 12 months. PRP does not suit every joint, and a doctor will tell you honestly if it is not right for yours.

Timing can suit the season. Benefit from PRP builds over weeks rather than days, so a course started in late autumn has time to work before the coldest months.

Who should see a doctor about winter joint pain?

Winter stiffness that eases with movement is common, but some patterns deserve a doctor's assessment. Book a review if any of the following apply.

Pain that wakes you at night or lasts most of the day.
A joint that swells, locks or gives way.
Pain that has stopped you walking your usual distance.
Stiffness that lasts more than an hour each morning, which can point to inflammatory arthritis.
Pain that has not improved after several weeks of exercise and simple pain relief.

Seek urgent care for a hot, red, very swollen joint with fever, as this needs prompt assessment.

What happens at The London PRP Clinic?

A joint assessment at The London PRP Clinic by The Wellness starts with a free review on WhatsApp. If PRP looks suitable, you see a doctor at the clinic, who examines the joint, reviews any imaging and agrees a plan. Read our guide to PRP knee injection recovery for what to expect afterwards.

Request your winter joint plan on WhatsApp and the team will outline the options.

How much does joint PRP cost in London?

Joint PRP at The London PRP Clinic by The Wellness is £750. The doctor confirms the full plan and cost before treatment begins. Read our full guide to joint PRP costs in London.

How does the free suitability review work?

The free suitability review is an honest opinion before any appointment. Send a short description of your joint pain, what makes it worse, what you have tried and any X-ray or scan reports through WhatsApp. A doctor reviews the case and either approves you for a consultation or recommends a more suitable route.

Start your free review now, call +44 20 3951 3429, or email team@thewellnesslondon.com.

Frequently asked questions

Why do my knees hurt more in cold weather?

Knee pain often rises in winter because damp, windy, low-pressure weather is linked to more pain, and people move less in the cold. A 2019 UK study of 2,658 people found pain was 20% more likely on damp, windy, low-pressure days.

Does cold weather make arthritis worse?

Cold, damp weather makes arthritis pain worse for many people, though it does not appear to damage the joint itself. Humidity was the strongest weather factor linked to pain in a large University of Manchester study.

What is the best thing for joint pain in winter?

Daily movement, strength work for the muscles around the joint and keeping the joint warm help most people. For early to moderate knee or hip arthritis, PRP is one option that can ease pain and improve function.

Where can I have joint PRP in London?

The London PRP Clinic by The Wellness offers joint PRP at £750 at its Marylebone clinic.

References

Dixon WG and colleagues. How the weather affects the pain of citizen scientists using a smartphone app. npj Digital Medicine, 2019.
Bensa A and colleagues. Platelet-rich plasma versus placebo for knee osteoarthritis, meta-analysis. American Journal of Sports Medicine, 2025.
Platelet-rich plasma compared with viscosupplementation in knee osteoarthritis, systematic review and meta-analysis of 26 randomised trials. Journal of Experimental Orthopaedics, 2025.
Arthritis UK (formerly Versus Arthritis). The State of Musculoskeletal Health.