Stiffness is a common problem in aging muscles and joints. Sometimes this is just a result of wear and tear but on other occasions it may be a sign of something more serious such as osteoporosis or arthritis
There are multiple causes of joint morning stiffness in the elderly but most commonly it follows periods of inactivity.
Movement promotes synovial fluid production in our joints. Think of this fluid as your body’s natural lubricant for the joints. Getting moving is one of the keys ways to activate synovial fluid production in our joints and acts as the ‘oil can’ of the body!
Sleeping is often when we spend the longest period of time inactive, which is why it is common to feel tight and stiff upon waking. Inflammation in the joint due to arthritic conditions and age-related degeneration can also be contributing factors to morning stiffness.
What can be done to alleviate morning stiffness?
Here are five things you might like to try:
1. Ensure you are active throughout the day
Regular moderate activity is not only recommended for general health and wellbeing but is also useful in reducing the pain and stiffness you feel in the morning.
2. Get a good night’s sleep
Sleep was essential for mind and body repair. Getting adequate sleep will lead to the body having time to restore itself and help you feel more refreshed come morning.
3. Sleeping position
Ensure you are sleeping in a well-supported, neutral position overnight to avoid muscle strain and awkward joint positions. Try to avoid sleeping with your neck, back or shoulders twisted or turned to the side at an uncomfortable angle. This is especially important if you are a tummy sleeper. Odds are if it’s slightly uncomfortable falling asleep it will be very uncomfortable after eight hours. Be mindful of how your body feels as you are falling asleep and make adjustments as necessary.
4. Stretches as part of a wind-down routine
Gentle stretches as part of a wind-down routine can help improve blood flow and relieve muscle tension. This not only makes for a more comfortable night’s sleep but also helps the body repair itself overnight.
5. Get warm quickly
Have a nice hot shower in the morning. A dose of warmth to the body will open up the blood vessels, promote blood flow and help tense muscles relax.
