10 Tips To Reduce Morning Pain & Stiffness With Arthritis

Physiotherapist and osteoarthritis specialist Dr. Alyssa Kuhn has professional advice:

Just the tips

We’ll not keep them a mystery; they are:

1. Perform movements that target the range of motion in stiff joints, especially in knees and hips, to prevent them from being stuck in limited positions overnight.
2. Use relaxation techniques like a hot shower, heating pad, or light reading before bed to reduce muscle tension and stiffness upon waking.
3. Manage joint swelling during the day through gentle movement, compression sleeves, and self-massage .
4. Maintain a balanced level of activity throughout the day to avoid excessive stiffness from either overactivity or, on the flipside, prolonged inactivity.
5. Use pillows to support joints, such as placing one between your knees for hip and knee arthritis, and ensure you have a comfortable pillow for neck support.
6. Eat anti-inflammatory foods prioritizing fruits and vegetables to reduce joint stiffness, and avoid foods high in added sugar, trans-fats, and saturated fats.
7. Perform simple morning exercises targeting stiff areas to quickly relieve stiffness and ease into your daily routine.
8. Engage in strength training exercises 2–3 times per week to build stronger muscles around the joints, which can reduce stiffness and pain.
9. Ensure you get 7–8 hours of restful sleep, as poor sleep can increase stiffness and pain sensitivity the next day. 10almonds note: we realize there’s a degree of “catch 22” here, but we’re simply reporting her advice. Of course, do what you can to prioritize being able to get the best quality sleep you can.
10. Perform gentle movements or stretches before bed to keep joints limber, focusing on exercises that feel comfortable and soothing.

For more on each of these plus some visual demonstrations, enjoy:

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Want to learn more?

You might also like to read:

• Avoiding/Managing Osteoarthritis
• Avoiding/Managing Rheumatoid Arthritis
• Managing Chronic Pain (Realistically!)

Take care!