When living with joint pain or osteoarthritis, you’re very likely to wake up to find your joints feeling stiffer than when they do throughout the day. Aching joints that are difficult and sometimes painful to move, putting the brakes on seizing the day before it has even started. But just why is joint stiffness so common in the mornings?
During sleep the body remains largely inactive, meaning that synovial fluid – which lubricates joints to keep them moving easily – can stiffen and make it harder to move for 30 minutes or so after you first wake up. On top of that, those who have osteoarthritis may find the pain and stiffness caused by the absence of or damaged cartilage more severe first thing in the morning.
Thankfully, there are several things you can do to help ease your joints into the day and get yourself moving more smoothly.
1. A range of gentle motion exercises
Getting moving as soon as possible is the best thing you can do to get rid of stiffness and pain – even though it may not feel like it in the moment. On the upside, you don’t actually need to leave the bed to get started; you can just gradually rotate your ankles and wrists while lying down, bend and straighten your knees and elbows, and gently roll your shoulders. Starting the day with small, gentle exercises that warm up your joints will improve circulation and help lubricate your joints.
2. Gels and creams
There are a variety of topical gels and creams that can be used to provide relief from joint stiffness and pain, many of which contain traditional painkillers such as ibuprofen to help mask discomfort so you can go about your daily business.
However, you may wish to consider a drug-free alternative like FlexiSEQ, a gel which is specifically designed to help people with osteoarthritis by delivering lubrication directly to the joint to make movement easier and more comfortable. 97% of first time FlexiSEQ users told us they they had stiffness less often when using FlexiSEQ twice a day for two weeks*.
3. A warm bath or shower
Starting the day with a warm shower – as many already do – or, if you’re feeling luxurious, a long, warm soak in the bath, can be a great way to relax your muscles and diminish the stiffness that follows a night’s sleep. It’s very important that the water be warm, because this is what helps to increase blood flow and loosen connective tissue, easing morning stiffness and the aches and pains that come with it.
4. Invest in helpful tools
Certain activities can present unique challenges first thing in the morning, and fortunately a wide array of ingenious tools have been developed to tackle them. From getting dressed and dealing with fiddly zippers to navigating the kitchen and opening tricky jars, you’ll most likely find that someone has come up with a handy gadget to help make things easier. These sorts of things can become invaluable time savers that make you feel more independent and capable, so it’s always worth thinking about what you struggle with and investigating what’s out there to streamline your morning. Take a look at our article outlining some of the many gadgets available and see what might work for you.
5. Eat well to keep well
Eating healthily can play a major role in the wellbeing of your joints, particularly if you stick to a consistent diet rich in ingredients that are naturally anti-inflammatory and can help control your weight (which in turn will place less pressure on load-bearing joints like knees). Staying hydrated is also crucial in order to maintain sufficient levels of synovial fluid to lubricate your joints.
Foods like oily fish (e.g. salmon and mackerel), flaxseeds and walnuts are rich in omega-3 fatty acids which are naturally anti-inflammatory, and therefore can help to reduce inflammation on joints. Fruits and vegetables like spinach, broccoli and berries are also full of antioxidants that can have a positive effect on inflammation.
6. Gentle movement throughout the day
One of the most effective ways to prevent morning stiffness is to remain active during the day. Doing regular, gentle movement always helps to prevent your joints stiffening up again, and low-impact exercises like swimming, cycling or even just going for a walk are ideal. If you have a job that means you are deskbound for most of the day, try to make sure you get up and move about regularly – even if it’s just to stretch or take a little walk around the office.
7. Adjust your morning routine
If you’re finding that you’re feeling stiff every morning and it takes you a little while to warm up for the day, it can be a good idea to wake up half an hour earlier so that you can do the things you need to do to get ready – whether that’s taking a bath, applying your FlexiSEQ, or getting dressed using some helpful gadgets.
You might also find it helps if you lay clothes out the night before or prepare your breakfast in advance, so that you’re not feeling rushed or overwhelmed and can concentrate on getting your joints moving.
The important thing is not to worry about morning joint stiffness – there are always things you can do to make getting moving that little bit easier and ensure that joint stiffness and pain don’t get in the way of you having a great day.
