Both the young and old have experienced the discomfort of stiffness at some point in their lives. But, as you age, joint movement becomes stiffer and less flexible because the amount of lubricating fluid inside your joints decreases and the cartilage becomes thinner. Ligaments also tend to shorten and lose some flexibility, making joints feel stiff. Besides this, over time the gravitational effects of standing, walking and running causes fluids to pool in our legs, hips and lower back. These fluids, which are rich in connective tissue cells, begin sticking the muscles of the legs together fixating us in our use or misuse patterns. The muscles become increasingly inefficient at pumping fluids because they can’t move. Poor circulation in our legs affects the conditioning of our feet and legs for walking. This makes muscles that aren’t being used become unable to move.
To reduce stiffness as you age these are a few things that you need to keep in mind.
Manage your Weight
Excess body weight strains joints—particularly knees. Obesity is a significant risk factor that can cause stiffness. Every pound of excess weight exerts roughly four pounds of extra pressure on your knees. If you’re 10 pounds overweight—that’s 40 pounds of extra pressure on your knees with every step you take.
Watching your weight also includes avoiding carrying heavy loads, such as grocery bags, and protecting your smaller joints. For example, lift with the muscles in your hands and arms rather than just using your fingers. When standing, use your thigh muscles rather than your hands to push off from a chair.
Exercise and Stretching to Reduce Stiffness
Stretching and exercise helps strengthening your body. This also helps reduce stiffness in the body as well as the joints. But it is important to remember to warm up. For those with arthritis, exercise can be challenging. Instead, choose activities that are easier on your joints. Bike rather than walk, or swim rather than use the elliptical. If you have underlying issues, opt for low impact exercises.
Pace yourself
When you start a new activity, build up gradually to reduce the risk of injury. If you work out too hard too fast, you risk inflaming or stressing joints before the muscles are strong enough to support them. Listen to your body to know when enough is enough. There is no benefit from overuse.
How much is too much? If you experience pain during an activity, stop. If pain or discomfort hasn’t gone away within 30 minutes after exercising, cut back. And if you have arthritis, be aware the pain will often decrease with movement. It’s all about finding the fine line between too little and too much.
Other joint protection tips to prevent stiffness
- When you exercise include wearing shock-absorbent shoes, using appropriate safety equipment such as knee pads or wrist splints, and learning proper techniques
- Drink plenty of fluids. Hydration aids joints because it helps with shock absorption and boosts endurance levels. If your muscles tire quickly, you may be dehydrated.
- Stretch and wring out your tissues. You can do this by holding the arms of your chair and twisting and breathing multiple times a day. Twisting your spine stimulates Cerebrospinal Fluid circulation
- Hang over and dangle daily; maybe more than once. You can sit on a chair and do this if you are worried about falls or losing your balance
- Get a massage. This helps in keeping the fluids moving and prevents stiffness
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