Stiff joints in the morning: moving gently every day

Why do we feel stiff when we wake up?

During the night we stay still for several hours. Joints and muscles, which love movement, then need a few minutes to get their suppleness back. That is why stiffness is often more noticeable when you get up or after sitting for a long time.

Several factors can make it worse:

• lack of physical activity, by far the most common;
• unusual effort the day before: moving house, gardening, getting back into sport;
• age, with tissues that are naturally less supple;
• a poor sleeping position or an unsuitable mattress;
• cold weather, which many people feel more in their joints.

Most of the time, this stiffness fades within a few minutes once you start moving. If it lasts a long time every morning or comes with other signs, talk to your doctor. I come back to this at the end of the article.

Stiff joints in the morning: my routine to loosen up

Before you even put a foot on the floor, take five minutes to wake your body up gently. The golden rule: slow movements, no jerking and no pain.

In bed

1. Stretch out fully, arms above your head, toes pointed. Hold for about ten seconds, then relax.
2. Circle your ankles, ten times in each direction, then open and close your hands.
3. Bring one knee towards your chest, hold for a few seconds, then switch legs.
4. Lying on your back with knees bent, let them tip gently to one side, then the other.

Once you are up

• Roll your shoulders backwards five to ten times.
• Gently tilt your head to the right, then the left, without forcing.
• March on the spot for a few steps, lifting your knees.

A warm shower when you wake up can also help you feel more supple. And if a movement hurts, do not force it: reduce the range or move on to the next one.

Move a little every day: your best ally

When we feel stiff, we tend to move less… and the opposite is often what we need. Regular physical activity is part of health professionals' advice for keeping joints mobile. For adults, the World Health Organization recommends at least 150 minutes of moderate activity a week, for example thirty minutes five days a week, plus muscle strengthening twice a week.

The gentlest activities for your joints

• Walking, open to everyone, starting with short distances.
• Swimming and aqua aerobics: the water supports your body and limits impact.
• Cycling, on an exercise bike or outdoors on flat ground.
• Gentle yoga, Pilates, tai chi, which work on flexibility and balance.
• Light strength training: strong muscles support your joints better.

Build up gradually, at your own pace. Twenty minutes every day is better than one big session on Sunday. If you have pain, a health condition or are starting again after a long break, ask your doctor before you begin.

At work, at home and around sport: good habits

At work

• Get up every hour, even for two minutes: fetch a glass of water, take a call standing up.
• Set up your workstation: screen at eye level, feet flat on the floor, forearms supported.
• Change position regularly and avoid crossing your legs for long periods.

At home

• Bend your knees to pick something up, rather than rounding your back.
• Carry loads close to your body and split your shopping between both hands.
• Choose comfortable shoes that support your feet well.

Around sport

• Warm up for ten minutes before exercise: brisk walking, joint rotations, knee lifts.
• Increase intensity gradually, week by week.
• Stay hydrated before, during and after.
• Finish with gentle stretches and give yourself rest days.

After a session or a long day on your feet, a massage with a cooling lotion is a pleasant moment for your legs and shoulders.

On your plate: nutrients for bones and muscles

A varied diet also plays its part in the comfort of your whole musculoskeletal system. A few pointers:

• calcium: dairy products, some mineral waters, sardines with their bones, almonds, green vegetables;
• vitamin D: oily fish, eggs and a little sunshine;
• magnesium: nuts, pulses, wholegrains;
• vitamin C: citrus fruit, kiwi, peppers;
• protein at every meal, to maintain your muscles;
• omega-3: sardines, mackerel, salmon, walnuts, rapeseed oil.

Nutritionally, calcium, magnesium and vitamin D contribute to the maintenance of normal bones and to normal muscle function. Vitamin C contributes to normal collagen formation for the normal function of cartilage. Forever Calcium combines these nutrients.

And remember to drink regularly: around 1.5 litres of water a day, more when you exercise. Food supplements should not replace a varied and balanced diet and a healthy lifestyle.

Stiff joints: when should you see a doctor?

Passing stiffness that goes away when you move is common. However, see your doctor if:

• morning stiffness lasts more than half an hour, every day;
• a joint is swollen, warm or red;
• you have a fever;
• the pain wakes you at night or does not ease with rest;
• the discomfort follows a fall, a knock or an awkward movement;
• a joint locks or gives way;
• the discomfort is getting worse or has lasted several weeks.

Your doctor can look for a specific cause and, if needed, refer you to a physiotherapist who will suggest suitable exercises. Do not start intense exercise on your own if you are in pain: a personalised programme is better.

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