Why Do My Joints Hurt When It Rains? Causes, Tips, and Exercises

If you’ve ever found yourself wondering, “Why do my joints hurt when it rains?”, join the club. It’s a question physical therapists hear often. 

It may sound like a bit of a wives’ tale, but aches and pains are more likely to occur in your joints with weather changes. “It’s a real physiologic process, and it’s quite common,” says Katie Schaner, PT, DPT, a physical therapist at Hinge Health. A 2023 review published in the Annals of Medicine, for example, found that weather changes significantly increased osteoarthritis pain. “Some people’s joints even ‘sense’ impending weather changes,” points out Dr. Schaner, because they have increased joint pain or stiffness before it rains. 

Anyone can experience joint pain when it rains, but you’re more likely to be affected if you have arthritis or have had past joint injuries — such as from playing sports, notes Dr. Schaner. If you’ve ever wondered, “Why do my joints hurt when it rains?”, read on. Here’s a closer look at why it happens and what you can do about it.

Why Do My Joints Hurt When It Rains?

To understand the connection between joint pain and rainy weather, we need to take a closer look at how our nerves work. “Our bodies have about 45 miles of nerves that send signals to the brain, alerting it to changes in our environment, like temperature,” explains Dr. Schaner. Nerves contain ion channels that help transmit these electrical signals. “When there’s a change in temperature or humidity, it becomes easier for nerves to send these signals, and they become more sensitive,” says Dr. Schaner. This increased sensitivity makes you more likely to notice and feel pain.

Another reason your joints might ache when it rains is the drop in barometric pressure. Lower air pressure means there’s less force pressing on your body, allowing the muscles and tendons around your joints to expand slightly. This expansion can add extra pressure on the joints, leading to feelings of discomfort or achiness.

Changes in weather can also affect your activity level and mood, adds Dr. Schaner. When it’s gloomy and wet, you may be less inclined to be active. “Motion is lotion, so being inactive can increase joint pain and stiffness,” says Dr. Schaner. Additionally, bad weather can negatively impact your mood, and there’s a known connection between depression and joint pain.

The above stretches and exercises are recommended by Hinge Health physical therapists to help relieve and prevent joint pain when it rains. “It’s important to have a daily movement routine to help alleviate pain that occurs with weather fluctuations,” explains Dr. Schaner. You can modify your movement routine as much as needed to make it work for you. The above exercises are a great place to start.  

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

How to Minimize Joint Pain From Rain: Top 5 Treatments

You’ve probably wondered how to stop joint pain when it rains. There’s no magic cure, but there are things you can do to help minimize its effects when you do experience it. 

• Consider physical therapy. A physical therapist (PT) can design an individualized exercise program to strengthen and stretch the muscles around your achy joints, helping to improve mobility and reduce stiffness. They can also teach you pain management techniques that allow you to move more comfortably during joint pain flare-ups. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

• Stay active. It’s important to exercise daily, says Dr. Schaner. “You want to find ways to maintain an active lifestyle,” she stresses. If it’s cold or rainy, you may be tempted to stay indoors and be more sedentary. “But when we move less, we tend to hurt more,” she says. One activity that is particularly gentle on achy joints is swimming.

• Do mind-body therapies. Practices such as yoga and tai chi have been shown to help relieve joint pain. “They strengthen muscles, but also relax them, which is important for joint pain since we often tense up our muscles unconsciously,” says Dr. Schaner. 

• Stay warm. This is particularly important if rain occurs at a time of year when temperatures tend to drop, says Dr. Schaner. “You can also use a heating pad on the sore area to warm up your joints,” she adds. It helps to dress in layers during cooler weather, too, so that you can remove (or add on) as needed to stay warm.

• Try over-the-counter pain relievers. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for joint pain. It’s important to make sure that you are safely able to take these medications, based on your medical history. You may also want to talk to your health care provider about supplements. Certain ones, like turmeric or ginger, have been shown to help relieve joint pain, according to a 2022 review published in the journal Nutrients.

PT Tip: Keep Pain in Perspective 

Your nerve channels — the pores in nerve cell membranes that allow ions to move in and out — change every couple days, says Dr. Schaner. So while pain may increase temporarily when it rains, try to remember that it should fade away after a day or two.

How Hinge Health Can Help​​

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. 

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Wang, L., Xu, Q., Chen, Y., Zhu, Z., & Cao, Y. (2023). Associations between weather conditions and osteoarthritis pain: a systematic review and meta-analysis. Annals of Medicine, 55(1). doi:10.1080/07853890.2023.2196439

2. Wang, Y., Lu, S., Wang, R., Jiang, P., Rao, F., Wang, B., Zhu, Y., Hu, Y., & Zhu, J. (2018). Integrative effect of yoga practice in patients with knee arthritis. Medicine, 97(31), e11742. doi:10.1097/md.0000000000011742