Got Stiff Joints? These PT-Approved Tips and Exercises Can Help
Learn about what causes stiff joints and how to feel better with tips and exercises from physical therapists.
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Maybe you slept funny, went for a hilly run, or sat for hours on a long plane ride — and now you’re feeling it in your joints. Stiff joints can be uncomfortable, or even painful, to move.
Any joint can become stiff, including your fingers, hands, wrists, elbows, and, most commonly, knees and hips. The stiffness may slow you down for a short while or, in more serious cases, like when you have an underlying condition that predisposes you to joint stiffness, it can have a greater impact on your mobility, explains Jennifer Hayes, PT, DPT, a physical therapist at Hinge Health. As a result, basic activities, like walking, getting out of a chair, or even sleeping, can feel uncomfortable.
Luckily, easing stiff joints often comes down to a healthy lifestyle, which includes staying active. As Hinge Health physical therapists like to say, movement is medicine — and joint stiffness is no exception.
Read on to learn more about what causes stiff joints, along with how to keep your joints healthy with exercises recommended by our Hinge Health physical therapists.
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Reviewed by our clinical and medical experts
Jennifer Hayes, PT, DPT
Christynne Helfrich, PT, DPT
Why Are My Joints Stiff?
Joint stiffness occurs when your joints lack the mobility they need to move smoothly through their full range of motion. Experiencing joint stiffness is more likely as you age because, over time, your body naturally makes less synovial fluid, the lubricant that helps keep joints moving smoothly. But know that just because you are getting older, it doesn't mean that you are destined to have stiff joints. While age is a predisposing factor, there is plenty you can do to combat stiffness.
You also don’t have to be of a certain age to have stiff joints. “Younger people can have the same issue,” says Dr. Hayes. And there are a whole host of possible causes. Some of the most common ones include:
Lack of movement. “There’s a reason we say ‘motion is lotion,’” says Dr. Hayes. Being inactive causes the cartilage that cushions your joints to shrink and stiffen, reducing joint mobility. It also allows the synovial fluid that circulates in your joints to stiffen up. “When you move your joints, everything gets lubricated,” says Dr. Hayes. “But when you’re still for long periods of time, that circulation doesn’t happen, so you become stiff.” This is why you may experience stiff joints in the morning, a phenomenon known as “morning gel,” referencing how synovial fluid stiffens like gelatin when allowed to rest.
Lack of stretching. If you exercise regularly but never warm up or cool down, you could increase your risk of stiff joints. “Incorporating stretches that increase flexibility helps prevent muscle tightness and joint stiffness,” says Dr. Hayes. “This helps give you the range of motion you need to move and coordinate different parts of your body.”
Injuries. Joint, bone, cartilage, tendon, ligament, and muscle injuries, including strains and sprains, can cause swelling to accumulate in and around joints, leading to stiffness that limits your range of motion.
Osteoarthritis. The most common type of arthritis, osteoarthritis (OA), occurs when the protective cartilage that cushions the ends of bones changes over time. This can happen in any joint and can cause pain and stiffness that tend to worsen with certain activities or prolonged inactivity.
Rheumatoid arthritis. An inflammatory arthritis condition, rheumatoid arthritis (RA) involves an overactive immune system. When you have RA, your immune system attacks healthy parts of your body, such as the lining of your joints, causing inflammation, pain, and stiffness.
Lupus. An autoimmune disease like RA, lupus can attack your joints and cause stiffness, pain, and swelling.
Bursitis. Bursae are small, fluid-filled sacs that cushion the bones, ligaments, and muscles that surround your joints. Bursitis develops when those sacs become inflamed, causing stiffness and pain in the affected joint. It’s most common in the elbow, shoulder, and hip, but it can affect any joint.
Fibromyalgia. This chronic condition causes pain throughout the body, and joint stiffness is one of its most common symptoms. People with lupus or RA may be more prone to developing fibromyalgia and may be at higher risk for joint stiffness.
Gout. A type of inflammatory arthritis that causes pain and swelling in your joints, gout often begins in the big toe or a lower limb.
Exercises to Loosen Stiff Joints
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- Hip Flexor Stretch
- Quad Stretch
- Sit to Stand
- Squats
- Calf Raises
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Since many people tend to experience stiffness in their knees and hips, especially if they’ve been in the same position for a long time, the above exercises target those areas. These are all therapeutic exercises, and they will not further aggravate your joint pain, reassures Dr. Hayes. “These are gentle exercises that allow you to move a joint through its full range of motion in a slow and controlled manner.”
Aim to do these moves three to four times a week to start. “Doing them daily is even better,” says Dr. Hayes. “But it’s entirely okay to start slow and work up to more frequent exercises.” If you have stiffness in other joints, consider working with a PT on a personalized plan.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Joint Stiffness Treatment
In addition to regular movement and the targeted exercises recommended above, some common treatment options to help keep your joints gliding smoothly include:
Physical therapy. A physical therapist (PT) can create a personalized exercise plan that includes targeted stretches and strengthening moves (like the ones suggested above) to loosen stiff joints. “The more mobility you have in your joints, the less stiffness you’ll experience,” says Dr. Hayes. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.
Hot and cold therapy. Heat tends to be the preferred option for stiff joints since it helps relax stiff joints and improve mobility by increasing circulation. Cold therapy can be helpful, though, since it reduces inflammation that causes swelling and stiffness. It also dulls pain receptors. “If you’re having a flare-up from, say, bicycling, or if your knee or hip is really bothering you, icing it can help cool down the joint,” says Dr. Hayes. There’s no right or wrong choice. You should choose the treatment that feels best for you, which may include alternating between ice and heat.
Over-the-counter pain medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for pain triggered by stiff joints. It’s important to make sure that you are safely able to take these medications, based on your medical history, so always check with your primary care provider.
Healthy food choices. A varied diet — more specifically, an anti-inflammatory diet that’s rich in fruits, vegetables, whole grains, and omega-3 fatty acids — helps reduce inflammation in the body, which can contribute to joint stiffness and pain. By lowering inflammation, anti-inflammatory foods can improve joint mobility and decrease discomfort, making it easier to manage conditions like arthritis.
PT Tip: Prioritize Your Footwear
While there’s no such thing as the perfect shoe, your joints may benefit from you wearing the proper footwear for each activity you do, says Dr. Hayes. “Activity-specific shoes can help provide the appropriate amount of support you need and enhance overall joint health.” These days, there are so many options for footwear that you can find one (or several) that fit your needs for the activities you enjoy. So whether that’s hiking boots, soccer cleats, running sneakers, or cross trainers, make sure your footwear is designed to support the movement you’re planning to do.
How Hinge Health Can Help You
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Arthritis - Symptoms and causes. (2021). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/arthritis/symptoms-causes/syc-20350772
Wake Up Stiff and Sore Every Morning? Try These Adjustments to Make Sleep Swell Again. (2019, August 13). Cleveland Clinic. https://health.clevelandclinic.org/wake-up-stiff-and-sore-every-morning-try-these-adjustments-to-make-sleep-swell-again
What Causes Stiff Joints in the Morning? (n.d.). Cleveland Clinic. https://health.clevelandclinic.org/waking-up-stiff-how-morning-gel-can-affect-your-joints-tips-for-relief