Heat, Humidity, and Joint Pain: A New Yorker’s Summer Survival Guide

Achy joints from heat and humidity can definitely put a damper on your warm weather fun. But it doesn’t have to. 

New Yorkers can’t wait for the summer to get out and play. They brave sometimes oppressive heat and humidity to run in Central Park, hit the basketball court for a pickup game, or just appreciate the city sights. Yet all that activity after a winter hibernation often results in achy and stiff joints. And, yes, your summer joint inflammation can be traced to the weather.

Though most associate cold weather with joint pain, higher temperatures can have an equally noticeable impact. Heat, humidity, air pressure changes, and simply doing more all affect the joints — and not always in a good way. Summertime weather also aggravates certain orthopedic conditions, such as arthritis. 

The answer isn’t to stay indoors in air conditioned coolness (unless you want to). Learn how to enjoy the summer months by knowing how to beat the heat.

Does Summer Weather Really Make Joint Pain Worse?

The Research Says “Sometimes”

Yes, steaming temps may be the reason for your stiff and painful joints. Studies have mostly focused on the effects of temperature and weather conditions on osteoarthritis. One study found barometer pressure and humidity had more influence on the intensity of arthritis pain than  temperature. Other studies, however, noted an increase in knee arthritis pain as temperatures dropped. 

Researchers point out other factors may contribute to achy joints. For instance, cloudy, rainy days affect our mood and make us more attuned to joint pain. Studies done so far are based on relatively small sample sizes. As a whole, the studies suggest weather can affect our joints whether hot or cold, but maybe not by that much.

Why Humidity in New York City May Affect Joints:

New York City is known for its hot, steamy summers. If your joints act up in the warmer temperatures while roaming around the city, you’re not imaging it. Science supports the theory of a rise in joint pain due to humidity. (Hint: It has more to do with barometric pressure than temperature alone.)

Barometric pressure refers to the weight of the air in the atmosphere pressing on our bodies. In fact, the atmosphere pushes down 14.7 pounds on every square inch of earth’s surface. During the different seasons, the barometric pressure naturally rises and drops, and that’s when you may feel the changes in your joints. 

In hotter, humid months, the barometric pressure decreases. This shift causes the soft tissues (like tendons) and fluids in the joints to swell, leading to pain and stiffness. The expanded tissues also press against sensitive nerve endings to intensify the pain.

Why Heat can Trigger More Joint Pain

Low barometric pressure is one element in summertime joint pain. Humidity and potential dehydration play a role, as well. Specifically, humidity saps the joint-lubricating synovial fluid. Less synovial fluids increases friction between the bones of the joint. The cartilage picks up the slack, leading to an uptick in pain.

Dehydration

• Loss of fluids may reduce overall physical performance due to the body working overtime to cool down.
• Muscles fatigue more quickly, placing greater stress on joints as the muscles weaken.
• Dehydration may also contribute to muscle cramping and stiffness.

Increased Inflammation

• Existing inflammation (say, from arthritis) may feel worse after prolonged outdoor activity.
• Heat itself doesn’t necessarily cause inflammation, but humidity can amplify symptoms after overuse.

More Activity Means More Wear on the Joints

It’s natural to want to get out when the weather is warm and sunny after being cooped up in an apartment all winter. However, amping up your activity level means more opportunities to aggravate underlying joint conditions. As previously mentioned, heat and arthritis don’t mix well. Humidity and low barometric pressure can boost summer joint inflammation in those with arthritis.

Just some of the activities New Yorkers take pleasure in during the summer months that inadvertently lead to joint discomfort:

• Walking around and seeing the sights of New York City
• Running, jogging, or walking in one of the city’s parks
• Strolling around street festivals
• Talking vacations outside the city
• Playing recreational sports (basketball, softball, pickleball)

Common Joint Conditions that Flare During Summer

Warm weather could be the source of your summertime joint pain. But it may not be the sole reason. It’s more likely the humidity and barometric pressure drop aggravates existing joint issues, prior injuries, and orthopedic conditions.

Osteoarthritis

• Cartilage wear and tear due to aging
• Activity-related stiffness from bumping up your exercise routine
• Typically felt in the knee and hip joints. But can affect all other joints 

Rheumatoid Arthritis

• Autoimmune disorder causing pain and inflammation in the joints
• Heat may worsen fatigue for some patients
• RA patients often report increased heat intolerance in the summer

Tendonitis

• Inflammation of the tendons in the joints
• Increased outdoor exercise tends to irritate the tendons
• Overuse injuries from increased playtime in the summer

Previous Joint Injuries

• Prior anterior cruciate ligament (ACL) tears in the knee
• Meniscus tears in the knee
• Shoulder injuries (rotator cuff tear, shoulder impingement)

Summer Activities that can Increase Joint Pain

Playing three sets of tennis isn’t the only way to stress your joints. When the temps heat up, so do most New Yorkers’ recreational pursuits.

Walking Around NYC

• Long sightseeing days
• Standing in lines
• Uneven sidewalks can wrench joint tendons out of position

Outdoor Running

• Hitting hard pavement increases the impact on knees and hips
• Heat stress (exhaustion, potentially heat stroke)

Pickleball and Tennis

• Tennis elbow, or lateral epicondylitis, an inflammation of the tendons in the outer elbow
• Rapid cutting movements
• Shoulder, knee, and ankle stress from repetitive movements

Gardening at a Community Garden

• Repetitive kneeling
• Squatting to plant and weed
• Lifting heavy boxes

Beach and Vacation Activities

• Sudden increase in activity after a sedentary spring
• Fast-tracking all items on your vacation to-do list without a break

Signs Your Summer Joint Pain Shouldn’t Be Ignored

A bit of muscle soreness after a tennis game or run is to be expected. It usually fades in a day or two. At the same time, always be aware something deeper is going on in your joints that requires medical attention. Prompt evaluation and treatment can often prevent significant damage or injury.

Warning signs include:

• Pain lasting more than two weeks
• Persistent swelling
• Joint instability (feeling like the knee is giving out)
• Locking or catching sensation
• Significant loss of motion (cannot reach for an item on a shelf)
• Pain that interrupts sleep (particularly shoulder pain)

How to Protect Your Joints During NYC Summers

You can still savor all the season offers when the heat index rises. Simply take measures to keep your body and joints healthy.

Stay Hydrated

• Always have a water bottle handy.
• Drink water before, during, and after activity.
• Replace fluids during long walks or workouts.

Pace Yourself

• Avoid doing too much after periods of inactivity.
• Increase exercise intensity and volume gradually.
• Stop if you feel tired or achy.

Wear Supportive Shoes

• Pick comfortable shoes especially when walking throughout the city on pavement.
• Choose shoes with solid arch support and a wide toe bed.

Exercise During Cooler Hours

• Early morning
• Evening

Strengthen Supporting Muscles

Strong muscles support the joints and maintain their mobility and flexibility. They absorb much of the stress when you walk, run, and play sports. Manage the load placed on your joints by building up the surrounding muscles.

• Glutes located in the buttocks stabilize and control lower body movement
• Quadriceps at the front of the thigh enable the knee to flex
• Core muscles of the torso (abdominals, hips, back, and pelvis) reinforce the spine and lower body. 
• Hip stabilizers (glutes, hip flexors) provide extra core stability and stabilize the knee.

Don’t Stop Moving Because of Arthritis

Those with arthritis tend to avoid exercise or any activity when pain flares. But that’s a mistake. Arthritis patients benefit from regular movement to keep the joints mobile and strong. It also improves balance to prevent falls. Best of all, staying active is a fantastic mood booster.

Rather than sitting at home, consider appropriate activities to relieve joint stress and arthritis discomfort. In general, low impact exercises are safest for joints.

• Walking
• Swimming
• Cycling
• Tai Chi
• Physical therapy to increase range of motion and strengthen muscles
• Mobility exercises

How New York Bone & Joint Helps Patients Stay Active All Summer

The orthopedic physicians at New York Bone & Joint Specialists help our patients overcome joint pain at any time of year. We’ll use our expertise to determine what’s the source of your summer joint inflammation and develop an individual treatment plan. 

Comprehensive Evaluation

• Physical examination
• Medical history (past orthopedic injuries, chronic conditions)
• Activity review (low or high)

Advanced Imaging

• X-rays
• MRI when appropriate

Conservative Treatment

• Physical therapy to improve joint function
• Activity modification to lessen stress on joints
• Bracing when needed
• Cortisone Injections to reduce pain

Why Stay Inside This Summer? Get Out and Play

Summer is a great season to take in all the things the city is famous for. Museums, parks, and tennis courts are open for your pleasure. It’s never the time to let joint pain slow you down. 

Unfortunately for many, the summertime humidity combined with a jump in activity can raise the risk of joint pain. That’s especially true if you are dealing with an underlying orthopedic issue like arthritis. Minor joint pain is normal in most cases. However, intense pain and persistent inflammation demands an evaluation from a medical professional.

With the right diagnosis and treatment plan, our patients can walk, exercise, travel, and enjoy all the wonders of living in the city. So if heat and humidity are making your joints ache, schedule an evaluation with us. We’ll identify the cause and develop a personalized treatment plan to get you back outdoors while the summer lasts.

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FAQs

Why do my joints hurt more when it’s hot and humid?

Hot, humid weather can contribute to joint discomfort by increasing swelling in soft tissues, promoting dehydration, and encouraging higher activity levels that place additional stress on already sensitive joints.

Can humidity make arthritis symptoms worse?

Many people with arthritis report increased pain or stiffness during humid weather. While research is mixed, changes in humidity and barometric pressure may aggravate symptoms in some individuals, particularly those with osteoarthritis or rheumatoid arthritis.

Is it safe to exercise when I have joint pain in the summer?

In most cases, yes. Low-impact activities such as walking, swimming, and cycling can help maintain joint mobility and muscle strength. If pain worsens during or after exercise, it’s a good idea to reduce your activity and consult an orthopedic specialist.

How can I reduce joint pain during hot weather?

Staying hydrated, exercising during cooler parts of the day, wearing supportive footwear, gradually increasing activity, and strengthening the muscles around your joints can all help minimize summer joint pain.

When should I see a doctor for summer joint pain?

If joint pain lasts more than two weeks, is accompanied by swelling, instability, locking, or reduced range of motion, or begins interfering with your daily activities, it’s time to schedule an orthopedic evaluation.