As the WTVD‑TV (Durham, NC) First Alert to Winter Weather team prepared viewers for a major winter storm heading toward the Mid‑Atlantic region this weekend, they turned to Dr. Christopher Murawski, MD, Assistant Professor of Orthopaedic Surgery at Duke University, to help explain an issue many people experience this time of year: why cold weather can make joints and muscles ache.
If you’ve ever felt like your knees, hips, or hands can predict a cold front before your weather app does, you’re not imagining things. According to Murawski, weather‑related pain is a real phenomenon—and one he hears about from patients all the time.
“Patients do experience exactly what you're describing,” Murawski says. “Warm weather, cold weather, changes in humidity, changes in pressure—they can all contribute to joint and muscle pain.”
Why Cold Weather Makes Joints Ache
One of the biggest contributors to seasonal aches may be barometric pressure—the weight of the air surrounding us. While we don’t consciously feel this pressure, it exerts about 15 pounds per square inch on the body. When a winter storm approaches, barometric pressure drops, creating subtle physiological changes.
Murawski explains that although the science is still evolving, the theory makes sense:
“While the science isn’t perfect, physiologically it makes some sense. Changes in pressure can cause muscles and ligaments to expand. Fluid shifts can happen. That can lead to swelling and pain.”
These changes can make already‑sensitive joints feel stiffer, tighter, or more swollen. Many people also report increased muscle cramping in cold conditions due to restricted blood flow and temperature‑related muscle tightening.
And while researchers continue studying the exact mechanisms, Murawski says patient reports of weather‑triggered pain are consistent and widespread.
“It jives with the experiences patients share with us, even anecdotally, and the symptoms they experience.”
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What You Can Do to Reduce Winter Aches
While we can’t control the weather, Murawski notes that simple habits can make winter discomfort more manageable. His three recommendations are straightforward—but effective:
1. Stay Warm
Layers matter. Keeping joints and muscles warm helps maintain blood flow and reduces stiffness.
“Absolutely—put on some layers,” Murawski says. “Brave the North Carolina cold.”
2. Stay Active and Mobile
Movement encourages circulation and prevents joints from becoming stiff. Even short indoor walks, stretching routines, or gentle yoga can help.
3. Stay Hydrated
People tend to drink less water in the winter, but dehydration affects joint lubrication and muscle function. Keep water close by, even when it’s cold outside.
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Listening to Your Body This Season
Winter weather can be beautiful—and challenging. If you notice your body reacting to changing temperatures or pressure shifts, you’re not alone. Staying warm, active, and hydrated can go a long way in easing discomfort.
And if your pain becomes persistent or begins interfering with daily activities, the orthopaedic team at Duke Health is here to help.