How To Beat Morning Stiffness in Your Joints

How To Beat Morning Stiffness in Your Joints

Waking up to discomfort, soreness or stiffness in your joints can be a challenging start to the day. This is a common issue that affects many, particularly as we age.

However, there are proactive steps that can be taken to help alleviate this stiffness and improve joint health. In this article, we’ll explain five methods that may help you reduce stiffness and improve your mobility from the moment you wake up. Before starting any exercise, program or changing your diet, it is always advisable to consult your doctor, physical therapist or nutritional expert.

Start with Gentle Stretching

A beneficial way to combat stiffness is incorporating gentle stretching into your morning routine. Stretching helps loosen up the muscles and joints, increasing blood flow and flexibility.1 Try starting with stretches that are low impact and focusing on the areas where you experience the most stiffness.

Gentle yoga poses can be particularly effective. These poses combine both stretching and breathing techniques. They help your body wake up and may reduce the tightness in your joints.

Adding stretches such as neck rolls, shoulder shrugs, wrist bends, or ankle rotations can target these areas to help ease tension. Dedicating just a few minutes each morning to this practice can assist with your joint mobility, helping you start your day with greater comfort and ease.

Apply Warmth to Stiff Areas

Applying warmth to your joints can ease the discomfort of morning stiffness. The heat helps increase blood circulation, which can help relax muscles and help reduce pain.2

A warm shower or bath in the morning can be soothing. Alternatively, using a heating pad on affected areas for a few minutes after you wake up can also help. These methods are simple, practical, and can be easily integrated into your morning schedule.

Aim for a Proper Diet and Hydration

What you consume has a direct impact on your joint health. To help reduce morning stiffness, focusing on a diet rich in anti-inflammatory foods can be helpful.3 Foods like berries, fatty fish, nuts, and leafy green vegetables can help reduce and relieve joint inflammation throughout your body.

Additionally, staying hydrated is essential; water helps keep your joints lubricated and moving freely.4 Starting your day with a glass of water is a great healthy habit to adopt, but don’t forget to continue drinking water all day.

Regular Physical Activity

Engaging in regular physical activity can also help manage morning stiffness.5 Exercises that warm up your joints can be great for joint function and overall mobility. If joint stiffness is a top concern, go for activities that are gentle on the joints, such as walking, swimming, or cycling.

These activities can be done several times a week to help maintain a good range of motion and help reduce stiffness. Starting your day with a light walk can have a positive impact, even if it’s just around your home or neighborhood. This may noticeably improve how your joints feel in the morning and could set you up for a better day all around.

Use a Fast-Acting Relief Product

Another method for combating morning stiffness is to use a fast-acting topical relief product.  Theraworx Joint Relief  helps relieve stiffness, inflammation, and discomfort in joints and is made with natural ingredients. Many individuals have found relief using it and you may, too!

Managing your joint health so you can start every day as comfortably as possible is important. Morning stiffness doesn’t have to be a daily struggle. Incorporating these habits into your routine may allow you to experience less discomfort and more mobility. Remember, the key is consistency and patience. With regular practice, these methods can help with your quality of life.

This content is not medical advice and should not replace your doctor’s recommendations.

Sources:

  1. Harvard Health Publishing. (2020, October). The importance of stretching. Harvard Health. https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching
  2. Sayre, C. (n.d.). Heat therapy helps relax stiff joints. Arthritis Foundation. https://www.arthritis.org/health-wellness/healthy-living/managing-pain/pain-relief-solutions/heat-therapy-helps-relax-stiff-joints
  3. Paturel, A. (n.d.). The ultimate arthritis diet. Arthritis Foundation. https://www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/the-ultimate-arthritis-diet
  4. Andrus, B. (2020). Dehydration and Joint Pain: How Your Hydration is Affecting Joint Health. Orthopedic Associates. https://orthopedicassociates.org/dehydration-and-joint-pain-how-your-hydration-is-affecting-joint-health/
  5. Cooney, J. K., Law, R. J., Matschke, V., Lemmey, A. B., Moore, J. P., Ahmad, Y., Jones, J. G., Maddison, P., Thom, J. M. (2011). Benefits of exercise in rheumatoid arthritis. J Aging Res, 681640. doi: 10.4061/2011/681640