Experiencing Joint Stiffness in the Mornings?
Many people go to bed feeling loose and warmed-up, but have trouble getting out of bed due to morning joint stiffness. It may take an hour or so to loosen the stiffness and feel like yourself again. If this scenario sounds familiar, you might find comfort in knowing you’re not alone! Adults of all ages experience occasional muscle soreness or stiffness upon waking. However, if your joint pain keeps you from being productive in the mornings, there are several things you can do to reduce your symptoms.
1. Control your weight.
A healthy weight comes in all shapes and sizes, but excess weight can lead to pressure on your joints, which may explain pain and stiffness. A common way to assess your weight is using the body mass index (BMI) scale. Most providers consider a number between 18.5 and 24.9 to be a healthy weight. However, it’s important to talk to your provider about an ideal body weight, since each person is unique.
2. Eat a well-balanced diet.
One of the most important aspects in controlling your weight is eating a healthy, well-balanced diet. Start with simple swaps, like skipping the sugar in your morning coffee and replacing your afternoon sodas with tea or water. Eliminate juices and stick to seltzers and water. Limit your alcohol consumption and eat a diet rich with lean protein, fruits, vegetables, and whole grains. A good rule of thumb is to make half your plate fruits and vegetables at every meal. By tending to your diet, you can maintain a healthy weight and ensure your body is getting enough nutrients, which can naturally control pain.
3. Exercise regularly.
Regular, moderate exercise does more than just strengthen and condition your body – it’s a natural pain reliever. Exercising triggers a rush of endorphins, which can reduce your perception of pain. You don’t need to run a marathon or participate in vigorous sports to reap the benefits – something as simple as a brisk walk can help. Aim for 30 minutes of exercise, 5 times a week, for optimal health.
Weight-bearing exercises can also help you improve your range of motion and strengthen your joints, which can reduce your amount of early morning pain. If you do awake in pain despite regular exercising, do some basic stretches in bed before tackling the day. This helps circulate blood throughout your body, loosening your muscles before you put weight on them.
Morning muscle and joint soreness is common, especially as we age, and other factors like cold weather can actually exacerbate symptoms. By maintaining a healthy weight, eating well, and getting regular exercise, you can effectively control your muscle soreness and reduce pain. Physical therapy is also a good option, when joint pain persists despite following a healthy lifestyle.
If you are suffering from morning stiffness or chronic pain, contact us at one of our four locations for more details. Our physical therapy clinics serve Saratoga, Glens Falls, Ballston Spa, Delmar, Lake George NY.
