Feeling The Ache, Sydney & Canberra? Blame the Weather
Why do my joints feel heavier in spring?
If you live in NSW or the ACT, you’re probably no stranger to unpredictable weather. One day it’s warm and breezy, the next it’s muggy and stormy, and your joints feel every bit of it.
For many Aussies, spring means more than switching to iced coffee and slipping into thongs. That shift can bring swelling, stiffness, and that unmistakable ‘heavy’ feeling in your knees, hands or hips. It can feel like you’re dragging your body through jelly, especially if you’re living with arthritis or previous joint injuries.
So, what’s actually going on when the weather turns sticky? And why do some joints seem to swell with the seasons?
Let’s take a closer look.
Why warmer weather can mess with your joints
It’s not just the cold that causes joint discomfort. Heat, humidity, and fluctuating pressure can also stir things up. Here’s how:
-
Humidity affects joint fluid
High humidity can change the way your body regulates water. That includes synovial fluid, the natural lubricant inside your joints. When fluid retention increases, it can lead to puffiness, swelling, and reduced mobility [1].
-
Pressure drops = joint stress
Sudden changes in barometric pressure (common before storms or heat waves) can trigger expansion in joint tissues, putting more pressure on surrounding nerves [2]. For joints already inflamed or worn, that can mean more pain and less ease of movement.
-
Inflammation likes fluctuation
Inconsistent temperatures and high humidity may promote low-grade inflammation in people with arthritis or sensitive joints. Your body’s internal systems are constantly adjusting, making it harder for joints to stay stable, especially during the day-to-day ups and downs of spring.
Who feels it most?
Anyone can experience joint discomfort in humid weather, but it’s more common if you:
• Have osteoarthritis, rheumatoid arthritis or gout
• Are over 40
• Have had previous joint injuries or surgeries
• Are sensitive to temperature changes or humidity
• Spend long periods outdoors or on your feet
How to support your joints through the spring switch-up
You don’t need to dread the weather forecast. These simple strategies can help ease swelling and keep you moving through the season.
-
Stay active, but gently
Low-impact movement (like swimming, walking, yoga or tai chi) can help reduce stiffness, improve circulation and support joint lubrication [3]. Just avoid exercising during peak humidity or heat.
-
Watch your salt
High humidity can lead to fluid retention, which makes swelling worse. Try cutting back on salty foods and processed snacks [4], and load up on hydrating fruits, veg and whole grains instead.
-
Elevate when swollen
If your joints feel heavy or puffy, elevate them to help ease fluid build-up, especially in your knees, ankles or hands.
-
Consider a joint supplement
When movement feels sluggish or swollen, a high-quality supplement may help. Ingredients like Epiitalis® [5] and vitamin E have been clinically shown to support joint mobility, reduce inflammation and help ease stiffness from the inside out.
Don’t let the forecast call the shots
Sydney and Canberra springs can be tough on joints, but with the right support, you can stay a step ahead. It’s all about giving your body what it needs to feel good, even when the weather’s working against you.
Want to learn more about supporting your joints in every season?
Download Joint Health 101, our free guide to understanding, protecting and moving better, year-round.
REFERENCES
[1] Arthritis Foundation. (n.d.). Best climate for arthritis patients: Humidity’s impact on your joints. Retrieved June 26, 2025, from https://www.arthritis.org/health-wellness/healthy-living/managing-pain/understanding-pain/best-climate-for-arthritis
[2] Arthritis WA. (n.d.). Winter & arthritis. Retrieved June 26, 2025, from https://www.arthritiswa.org.au/condition/winter-and-arthritis/
[3] Uthman, O. A., van der Windt, D. A., Jordan, J. L., Dziedzic, K. S., Healey, E. L., Peat, G. M., & Hay, E. M. (2013). Exercise for lower limb osteoarthritis: Systematic review incorporating trial sequential analysis and network meta-analysis. BMJ, 347, f5555. https://doi.org/10.1136/bmj.f5555
[4] Gioia, C., Lucchino, B., Tarsitano, M. G., Iannuccelli, C., & Di Franco, M. (2020). Dietary habits and nutrition in rheumatoid arthritis: Can diet influence disease development and clinical manifestations? Nutrients, 12(5), 1456. https://doi.org/10.3390/nu12051456
[5] Mitchell PG, Bright CA, Bright DR, et al. Epiitalis® is effective at treating symptoms of X-ray diagnosed knee osteoarthritis. Inflammopharmacology. 2022;30:1323–1334. https://doi.org/10.1007/s10787-022-01013-y (Study sponsored by Interpath; research conducted by Vedic Lifesciences.)
