What causes morning joint stiffness. How long does morning stiffness typically last. Which joints are most commonly affected by morning stiffness. What are the best treatments for morning joint stiffness. How can you prevent morning stiffness. What lifestyle changes can help manage morning joint stiffness. When should you see a doctor about morning stiffness.

Understanding Morning Joint Stiffness: Causes and Symptoms

Morning joint stiffness is a common complaint, especially among individuals with arthritis. This discomfort can significantly impact your daily routine, making it challenging to start your day. But what exactly causes this stiffness, and how can you manage it effectively?

The primary culprit behind morning stiffness is often inflammation in the joints. This inflammation can be caused by various conditions, with rheumatoid arthritis (RA) being one of the most common. RA is an autoimmune disease that attacks the synovium, the tissue lining your joints, leading to inflammation and stiffness.

Other conditions that may cause morning stiffness include:

• Osteoarthritis (OA)
• Psoriatic arthritis
• Ankylosing spondylitis

The duration of morning stiffness can vary depending on the underlying condition. For instance, in osteoarthritis, stiffness typically subsides after a few minutes. However, in rheumatoid arthritis, it can persist for up to an hour or more. Prolonged morning stiffness often indicates higher levels of inflammation or more active disease.

Which Joints Are Most Affected?

Morning stiffness commonly affects smaller joints, such as those in the:

• Hands
• Fingers
• Wrists
• Toes

However, it can also manifest in larger joints like elbows, shoulders, and the neck. Many individuals report difficulty bending their fingers or making a fist upon waking.

Medical Treatments for Morning Joint Stiffness

Managing morning stiffness often involves a combination of medications and lifestyle changes. Your healthcare provider may recommend various treatments depending on the underlying cause and severity of your symptoms.

Over-the-Counter Medications

Nonsteroidal anti-inflammatory drugs (NSAIDs) are commonly used to alleviate arthritis pain and inflammation. These include:

• Ibuprofen
• Naproxen

These medications are available over the counter, but stronger doses may require a prescription.

Prescription Medications

For more severe cases, especially in rheumatoid arthritis, your doctor may prescribe:

• Biologics (e.g., adalimumab, etanercept, infliximab)
• Hydroxychloroquine
• Leflunomide
• Methotrexate
• Steroids (e.g., prednisone, typically for short-term use during flare-ups)
• Sulfasalazine

Topical Treatments

Topical medications can be applied directly to the skin around affected joints. These include:

• Over-the-counter creams and gels
• Prescription-strength NSAIDs
• Capsaicin (derived from chili peppers)
• Menthol or camphor-based products
• Salicylates
• Numbing agents like lidocaine

These topical treatments may need to be applied several times a day for a couple of weeks to achieve noticeable relief.

Natural Remedies and Lifestyle Changes to Ease Morning Stiffness

While medications play a crucial role in managing morning stiffness, several natural remedies and lifestyle modifications can complement your treatment plan.

Herbal Supplements

Some individuals find relief with herbal treatments such as:

• Fish oil
• Evening primrose oil
• Borage oil
• Black currant oil

However, it’s essential to consult your healthcare provider before starting any new supplement regimen, as these can interact with medications or have side effects.

Exercise and Stretching

Regular physical activity is crucial for maintaining joint flexibility and reducing stiffness. Consider incorporating the following into your routine:

• Daily stretching exercises
• Walking
• Swimming
• Cycling
• Tai chi

A physical therapist can help design a tailored exercise program to address your specific needs and limitations.

Heat Therapy

Applying heat to stiff joints can improve blood circulation and alleviate discomfort. Try these methods:

• Hot showers or baths
• Heating pads or hot compresses
• Paraffin wax baths for hands or feet
• Microwaved damp towels wrapped around stiff joints

Practical Tips for Managing Morning Stiffness in Daily Life

Adapting your daily routine can significantly impact how you manage morning stiffness. Consider these practical tips:

Adjust Your Schedule

If morning stiffness affects your work performance, discuss flexible hours with your employer. This might involve starting your workday later or taking breaks when symptoms are most severe.

Stress Management

Stress can exacerbate symptoms of morning stiffness. Incorporate stress-reduction techniques into your daily routine, such as:

• Deep breathing exercises
• Meditation
• Yoga
• Guided imagery

Optimize Your Sleep Environment

Quality sleep is crucial for managing morning stiffness. Consider these tips for a better night’s rest:

• Invest in a supportive mattress and pillows
• Maintain a consistent sleep schedule
• Create a relaxing bedtime routine
• Keep your bedroom cool and dark

The Role of Diet in Managing Morning Joint Stiffness

While there’s no specific diet that cures morning stiffness, certain dietary choices may help reduce inflammation and alleviate symptoms.

Anti-Inflammatory Foods

Incorporating anti-inflammatory foods into your diet may help manage joint stiffness. Consider adding these to your meals:

• Fatty fish (salmon, mackerel, sardines)
• Nuts and seeds
• Leafy green vegetables
• Berries
• Olive oil
• Turmeric
• Ginger

Foods to Limit

Certain foods may exacerbate inflammation and joint stiffness. Consider reducing your intake of:

• Processed foods
• Sugary beverages
• Red meat
• Alcohol

Hydration

Staying well-hydrated is crucial for joint health. Aim to drink plenty of water throughout the day to help lubricate your joints and reduce stiffness.

When to Seek Medical Attention for Morning Stiffness

While some degree of morning stiffness can be normal, especially as we age, certain signs indicate the need for medical evaluation:

• Persistent stiffness lasting more than an hour after waking
• Stiffness accompanied by severe pain or swelling
• Stiffness that significantly impacts your daily activities
• New or unexplained joint stiffness
• Stiffness accompanied by fever or unexplained weight loss

If you experience any of these symptoms, consult your healthcare provider for a thorough evaluation and appropriate treatment plan.

Advanced Therapies and Future Directions in Managing Morning Stiffness

As research in rheumatology and arthritis management progresses, new therapies and treatment approaches are emerging to address morning stiffness more effectively.

Chronotherapy

Chronotherapy involves timing medication administration to align with the body’s natural rhythms. For morning stiffness, this might mean taking anti-inflammatory medications before bedtime to ensure they’re most effective when you wake up.

Biologic Therapies

Newer biologic medications are being developed to target specific inflammatory pathways more precisely. These therapies aim to provide more effective relief with fewer side effects.

Personalized Medicine

Advances in genetic research and biomarker identification are paving the way for more personalized treatment approaches. This could lead to more tailored and effective management strategies for morning stiffness based on individual patient profiles.

Wearable Technology

Smart devices and wearable technology are being developed to monitor joint stiffness and inflammation in real-time. These tools could help patients and healthcare providers track symptoms more accurately and adjust treatments accordingly.

As research continues, individuals suffering from morning stiffness can look forward to more innovative and effective treatment options. However, it’s essential to work closely with your healthcare provider to find the most appropriate management strategy for your specific situation.

Remember, managing morning stiffness is often a multifaceted approach combining medical treatments, lifestyle modifications, and self-care strategies. By understanding the causes of your stiffness and exploring various treatment options, you can develop a comprehensive plan to start your day with greater comfort and mobility.

Morning Stiffness? Tips to Loosen Joints

Written by Susan Bernstein

• Arthritis Is the Usual Cause
• Which Joints Feel Stiff?
• How to Manage Morning Stiffness

Do you wake up in the morning with stiff joints that are hard to move? Medications may help prevent morning stiffness, and there are nondrug treatments you can try to loosen up your stiff joints so you can begin your day.

Morning stiffness is common in rheumatoid arthritis (RA), an autoimmune disease that affects your joints. It may also be a symptom of other joint conditions like:

• Osteoarthritis (OA), when cartilage covering the end of your bones wears away and the bones rub together
• Psoriatic arthritis, an inflammatory arthritis often linked to psoriasis, a condition that causes red, patchy, scaly skin
• Ankylosing spondylitis, an inflammatory disease that can cause the bones in your spine to grow together

If you have OA, morning joint stiffness usually stops after a few minutes. RA morning stiffness can last up to an hour more.

Long-lasting morning stiffness usually means inflammation is to blame. In RA, your immune system attacks the synovium, the tissue lining your joints, and causes inflammation. It’s the inflammation that causes RA symptoms like stiff, painful joints.

Longer periods of morning stiffness may mean your inflammation is higher or that your disease is more active.

Morning stiffness often affects small joints, like those in your hands, fingers, wrists, and toes. You may wake up and feel like you can’t bend your fingers or make a fist. Morning stiffness can also show up in your elbows, shoulders, neck, or other joints.

Medications can ease RA symptoms like morning stiffness. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen are available over the counter to treat arthritis pain and inflammation. They come in stronger doses by prescription only.

Other RA drugs your doctor may prescribe include:

• Biologics like adalimumab, etanercept, and infliximab
• Hydroxychloroquine
• Leflunomide
• Methotrexate
• Steroids like prednisone, usually given as a short course to treat a flare of RA inflammation
• Sulfasalazine

Topical drugs. These pass into your body through your skin to treat your arthritis symptoms. Many are available over the counter. Stronger topical medicines, like NSAIDs, are available by prescription.

Rub topical creams or gels into the skin around stiff joints like your hands, fingers, or knees. You may need to use some topicals several times a day for a couple of weeks to feel relief.

Topical medicines include capsaicin made from hot chili peppers, and things like menthol or camphor, which make your skin feel cool or hot. Other topicals include salicylates, which contain the same pain reliever as aspirin, and numbing creams like lidocaine.

Herbs and supplements. Herbal treatments like fish oil, evening primrose, borage, or black currant oils may ease joint stiffness from arthritis. Check with your doctor before you buy and try any supplement.

Stretching and exercise. Each day take time to stretch your joints and get some gentle exercise. Stretching daily helps to loosen stiff joints and improve your range of motion. Take a walk, ride a bike, or go for a swim as part of your regular routine. Tai chi is another gentle exercise that keeps your joints more flexible.

Try a gentle stretching routine each morning to ease joint stiffness and get your body ready for the day. A physical therapist (PT) can help you learn specific exercises to treat and prevent joint stiffness.

Heat. These treatments can boost blood circulation in your joints, which can ease stiffness:

• Take a hot shower or soak in the tub.
• Apply a heating pad or hot compress, like a washcloth, to your joints.
• Dip stiff hands or feet into a warm paraffin wax bath.
• Heat up a damp, soft towel in your microwave for 20 seconds and wrap it around your stiff joints.

Rearrange your schedule. If your joint stiffness makes it hard to work in the mornings, see if your employer can shift your hours. You may also need some time off when your symptoms are flaring.

Control your stress. It can make symptoms like morning stiffness worse. Try techniques like deep breathing, relaxation exercises, yoga, meditation, or guided imagery to reduce stress and keep it under control.

Top Picks

Why Are My Joints So Stiff? What Can I Do?

Medically Reviewed by David Zelman, MD on February 07, 2023

As you age, your cartilage — the spongy material that protects the ends of your bones — begins to dry out and stiffen. Your body also makes less synovial fluid, the stuff that acts like oil to keep your joints moving smoothly. The result: Your joints may not move as freely as they used to. It sounds a little crazy, but the best thing you can do is keep on trucking. Synovial fluid requires movement to keep your joints loose. 

When you’re asleep and still for several hours, the fluid that helps your joints move easily can’t do its job. That’s why you wake up with knees or hands that are stiff and swollen. To make it better, try to move around more during the day.

A joint is the place where two bones meet. The end of each bone is covered in a layer of rubbery stuff called cartilage. This keeps them from rubbing together. But cartilage can wear away over time or after an injury. When it’s gone, the bones hit one another, and sometimes, tiny pieces break off. The result is a stiff, swollen, painful joint.

Your first move might be to do fewer things that bother the joint in question. Over-the-counter drugs can help with pain and swelling. If they don’t, your doctor might inject stronger treatments directly into problem areas. You can wrap joints to protect them and stop overuse, but this could weaken your muscles, so don’t overdo it. Some people need surgery, but it’s rare. Your doctor will discuss these treatments plus others, such as physical therapy and losing weight, with you.

Your immune system is supposed to protect you from outside germs. Sometimes, it attacks the lining of your joints instead (your doctor will call this the synovium). RA is most likely to affect your wrist or finger joints, but it can show up anywhere in your body. It often causes constant pain and stiffness. Sometimes, it stays in the background and only flares up now and then.

Doctors treat RA with medications that slow or stop the disease process. You might hear yours call them DMARDs, which stands for disease-modifying anti-rheumatic drugs. The goal is for you to have no signs of inflammation in your body. Your doctor will refer to this as this remission. Along with drugs, you can also take care of yourself — eat well, rest when you need to but keep moving, and take good care of your joints.

OA and RA are the most well-known, but other types also affect your immune system and result in stiff joints:

• Ankylosing spondylitis: This type mostly affects your spine, but it can make your hips, hands, or feet feel stiff.
• Gout: The first sign of this build-up of uric acid in your body is often a searing pain in your big toe.
• Infectious arthritis: It often starts with an infection somewhere else in your body that travels to one big joint, like your hip. Your doctor might call it septic arthritis.  

People with psoriasis, or who have family members with it, are most likely to get psoriatic arthritis, which often combines a skin disorder (psoriasis) with joint inflammation (arthritis). Signs include swollen fingers and pitted nails. The joints of your hands, fingers, feet, knees, and other places may feel stiff or throb. The pain might appear only on one side of the body, or it could be symmetrical on both sides.

Treatments for PsA can be similar to that of rheumatoid arthritis. The main goal is to lower the swelling and inflammation in your joints. You may take your medication by mouth or through shots or infusions. Some doctors may not be very familiar with PsA. It’s best to find a specialist called a rheumatologist who has experience treating PsA.

Did your grandma say they knew when a storm was coming because their joints ached? They were right. Doctors aren’t sure why, but joint pain seems to get worse when the weather changes. It’s most common when the air pressure (the weather forecaster will call it barometric pressure) falls. That typically happens just before a storm.  

This chronic condition causes joint and muscle pain, along with sleep, mood, and memory problems. Scientists think your brain takes normal pain signals and makes them worse. They aren’t sure what causes it, but it often follows an illness, surgery, or intense stress. It doesn’t damage your joints the way arthritis does, though.

There’s no cure, but over-the-counter meds should ease your pain. Your doctor might prescribe other medications. A physical therapist can teach you special exercises to help. You might also try a relaxation technique like deep breathing or a gentle exercise like yoga or tai chi. They’ll help you stretch and strengthen your muscles and tendons. 

The two most common types are both forms of inflammation. They usually result from overuse or misuse of a joint over time:

Bursitis involves the bursae, fluid-filled sacs that act as cushions between your bones and other moving parts.

Tendinitis affects the tendons that attach your muscles to your bones.

These conditions are easy to treat. You’ll likely make a full recovery. The first thing to do is give that joint a rest and take an over-the-counter pain medication. Your doctor will probably give you a splint to wear and tell you to put ice on it. They might show you some exercises to do, too. If that doesn’t help, they could inject a stronger drug straight into the bursa or tendon to manage pain and swelling.

The more you move your joints, the less likely they are to get stiff. A little afternoon gardening or a walk around the block can help. You’ll strengthen the muscles that support your joints, keep your bones strong, improve your balance, and burn calories. Start slow, so you don’t get hurt. Talk to your doctor first if even gentle exercise makes the stiffness worse.  

If your joints are extra stiff in the morning, try a hot shower or bath. It’ll get blood flowing to the area, which loosens things up. You can also buy moist heat pads from the drugstore or make your own. Toss a washcloth into a freezer bag and microwave it for 1 minute. Wrap it in a towel and leave it on the area for 15-20 minutes.

Ice down an achy joint. It narrows blood vessels, which slows blood flow to the area and eases swelling. You can use a store-bought cold pack, or try a bag of frozen veggies instead. Put it on the area, but use a towel to protect your skin. Don’t do it for more than 20 minutes at a time. If you really want to chill a problem joint, try an ice bath. 

• You’re in extreme pain.
• You’ve been injured.
• The joint looks deformed.
• You can’t use it.
• It swells suddenly.

• Your joints are tender or hard to move.
• The skin is red or warm to the touch.
• Joint symptoms last more than 3 days or happen several times a month.

Photo Credits:

1)  OpenStax College – Anatomy & Physiology, Connexions website. https://cnx.org/content/col11496/1.6 / Wikipedia

2)  tommaso79 / Thinkstock

3)  ChooChin / Thinkstock

4)  Voisin / Phanie / Science Source

5)  Suze777 / Thinkstock

6)  Samir धर्म / Wikipedia

7)  Science Source

8) Science Source

9) Getty

10)  RichardBarrow / Thinkstock

11)  DigtialStorm / Thinkstock

12) jacoblund / Thinkstock

13) ttsz / Thinkstock, blueringmedia / Thinkstock

14) SEASTOCK / Thinkstock

15) Steve Mason / Thinkstock

16) julief514 / Thinkstock

17) humonia / Thinkstock

18) Hero Images / Getty Images

19) DragonImages / Thinkstock

SOURCES:

American Academy of Orthopaedic Surgeons: “Osteoarthritis. ”

Arthritis Foundation: “Inflammation and Stiffness: The Hallmarks of Arthritis,” “Rheumatoid Arthritis Treatment,” “Rheumatoid Arthritis Self-Care,” “Using Heat and Cold for Pain Relief,” “Warming Techniques to Relieve Rheumatoid Arthritis Pain,” “When to Make an Appointment With Your Doctor,” “Your Local Weather,” “What Is Infectious Arthritis?”

CDC: “Rheumatoid Arthritis Fact Sheet,” “Gout.”

Harvard Health Publications: “What makes my joints stiff in the morning?”

Mayo Clinic: “Exercise helps ease arthritis pain and stiffness,” “Fibromyalgia: Overview,” “Fibromyalgia: Treatment,” “Joint pain: When to see a doctor.”

National Fibromyalgia & Chronic Pain Association: “10 Tips to Overcome Morning Stiffness.”  

National Institutes of Health: “Handout on Health: Osteoarthritis,” “Handout on Health: Rheumatoid Arthritis,” “Questions and Answers about Bursitis and Tendinitis,” “Questions and Answers about Fibromyalgia.”

Spondylitis Association of America: “Overview of Ankylosing Spondylitis. ”

American College of Rheumatology: “Psoriatic Arthritis.”

MedlinePlus: “Psoriatic Arthritis.”

National Psoriasis Foundation: “About Psoriatic Arthritis.”

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24 joint exercises to help relieve pain during sports

Likbez

Sports and fitness

May 20, 2022

Let’s analyze when you can continue training and what movements to perform so that this does not happen again.

Iya Zorina

Author of Lifehacker, athlete, CCM

Why joints hurt during exercise

If the first set of push-ups left you with an aching wrist, and a run turned into ankle pain, don’t be scared – you are not alone.

Georgiy Temichev

Physician in physical rehabilitation and manual therapy, traumatologist-orthopedist, head of the KinesioPro rehabilitation medicine educational project.

This situation most often occurs among uninformed professionals and amateurs, when, after a break, they abruptly start exercising in the same volumes that they once did. As a rule, this leads to an excessive load on the tissues.

There are many specific causes of pain during and after physical activity. We list the most common.

1. Degenerative changes in the joint

Problems with the joints may relate to degenerative changes in the cartilage, autoimmune diseases (rheumatoid arthritis, lupus), inflammation of the joint capsule (bursitis).

Mikhail Kasatkin

Rehabilitator, osteopath, President of the National Association of Kinesiology Taping Specialists.

If the pain starts to bother you in the morning, increases during the day, swelling occurs, you can talk about a problem with the joints. In this case, it makes sense to undergo X-ray, CT or MRI. Perhaps, pharmacological support or a correctly selected exercise therapy complex will be needed for treatment.

2. Injury to the soft structures of the joint

If the pain occurs during certain exercises at the border of the range of motion, and at other times does not bother, the problem may be an infringement of the structures of the joint.

Evgeny Bogachev

Strength and conditioning expert, head of the Evotraining educational project.

If you have pain in your wrist when you bend it during push-ups, if you have pain in your ankle or front of your hip when you squat, if you raise your arms above your head, for example, in a bench press, in the back of your shoulder, this is not muscle pain, but articular.

Such pain is often associated with entrapment of the soft structures of the joint: the connective tissues, the joint capsule, the ligaments that connect the bones, or the tendons of the muscles that cross the joint.

Evgeny Bogachev

Strength and conditioning expert.

Something is infringed and gives a pain signal. This should not be, and such pain cannot be tolerated. If you want to keep doing this exercise, try modifying it to reduce your range of motion.

For example, if your wrists hurt while doing push-ups, try doing the movement with a neutral hand position. For example, on push-ups or hexagonal dumbbells.

When it comes to squats or vertical presses, limit the range of motion in the joint so that pain does not occur.

You also need to perform mobilization exercises to increase joint mobility: static and dynamic stretching, myofascial relaxation techniques with massage balls and rollers.

Look for stretching exercises 🧐

• How to correct round shoulders: a guide to posture correction
• How to correctly compose a set of exercises for stretching after training
• 50 stretching exercises for the whole body
• How to make muscles healthy and elastic with a massage roller

3. Problems with the musculoskeletal system

If the pain appears during physical activity, and after it disappears, the cause is most likely damage to the muscles or ligaments.

Evgeny Bogachev

Strength and conditioning expert.

There are many mechanisms of pain, but basically everything is connected with unusual muscle load. Microtraumatization of muscle fibers occurs – certain structures within the muscle fiber are destroyed, which causes swelling, inflammation and pain.

This process is protective. Therefore, do not try to ignore the pain or suppress it with anti-inflammatory drugs.

Evgeniy advises to exclude exercises on the painful joint and limit himself to mobilization work, which does not cause pain.

However, in some cases the problem may be deeper. Then rest until full recovery will not give results, and when activity is resumed, the pain may recur.

Mikhail Kasatkin

Rehabilitologist.

The problem may be muscle imbalance, poor stabilization of the joint, ligament damage, altered biomechanics of the joint due to previous trauma and injury, or persistent malfunction.

Moreover, the injury was not necessarily recent. Even if you injured a joint several years ago, changes in the ligamentous-muscular apparatus can disrupt its biomechanics. There will be no pain in everyday life, but as soon as the load increases, the problem will manifest itself.

Moreover, the problem may be in the adjacent joint. For example, a limitation in the mobility of the hip joint increases the load on the knee and can lead to pain over time. Therefore, without the help of a qualified specialist can not do.

Mikhail Kasatkin

Rehabilitologist.

When pain occurs, it is important to get to the bottom of the problem, otherwise it can become chronic and lead to permanent inflammation of the joint tissue.

When to see a doctor

Do not delay visiting an orthopedic surgeon if you experience the following symptoms:

• edema;
• redness;
• soreness and warmth around the joint;
• severe pain;
• an increase in body temperature that is not associated with colds.

It’s also a good idea to get checked out by a doctor if the pain doesn’t go away within a few days and gets worse to the point that it interferes with normal daily activities or disturbs sleep.

When and how to resume training

If your ankle hurts in the first 500 meters of a run, you should not endure, hoping that after the third kilometer it will let go. You have overloaded the joint, and further activity will only make it worse.

Georgy Temichev

Physician in physical rehabilitation and manual therapy.

Pain is a defense mechanism, a signal that activity must be stopped. After being overstressed and damaged, tissues begin to regenerate, and for this to happen, they must not be injured again. If everything is fine and the person has managed to adequately recover, next time he will be able to do more volume without pain.

Rest until the pain stops completely, and then try to start again, but in a smaller volume.

Evgeny Bogachev

Strength and conditioning expert.

If you are just starting out, do less than you feel like doing. Make the first workouts very light to give the tissues a chance to adapt to the stress. Feel the movement, make sure you master the technique and do it right. Then increase the intensity and volume of training, but no more than 10-15% each week.

Follow the sensations: if this time the pain does not appear, then you have fully recovered. If you cut the volume, but the pain reappeared, the problem has not disappeared, and you should make an appointment with a doctor.

In case you don’t want to do this, at least avoid activities that cause pain. For example, if you feel pain while running, you can replace it with swimming, strength training for the upper body, pumping the abs and back.

You can also add a series of light exercises to develop mobility and strengthen the muscles around the affected joint.

The main thing is to do them in a comfortable range for yourself. You need to give the joint rest and enough time to recover, and additional damage from too much stretching or straining will only exacerbate the problem.

Evgeny Bogachev

Strength and conditioning expert.

There should be no pain at the mobilization site. If we’re stretching something, it’s the muscles around the joint that should be stretching, not the structures within it. If there is a feeling that something is stretching inside the joint, it is usually not what you want to stretch.

What to do if your knees hurt

Here are some simple exercises that will help you strengthen your muscles and increase joint mobility a little.

Patella Movement

Sit on the floor with one leg extended in front of you. Relax your muscles. Feel the kneecap with your fingers and gently move it up and down, from side to side and in a circle. Then repeat the same with the other leg.

Knee Extension with Tibia Rotation

Sit on the floor, bend your hip and place your forearm under your knee so that your tibia hangs down freely.

Turn the foot outward so that the arch is facing the ceiling, and gently straighten the knee. At the top point, turn the foot with the toe inward and lower the shin. Repeat one more time.

Then do the same on the other side: lift the shin with the toe turned in, and lower it with the toe turned out. Do this two more times, and then repeat the same with the other leg.

Lying Leg Raise

Lie on the floor on your back, extend one leg and bend the other at the knee. Tighten the thigh of the straight leg, pulling the toe towards you. Lift your leg off the floor and squeeze the muscles in this position for five seconds. Lower back and repeat again. Do three sets of five reps on each leg.

Seated knee extension

Sit on the edge of a chair with your knees bent and your feet flat on the floor. Extend one knee to full extension, tighten the quadriceps and hold in this position for five seconds. Return the foot to the floor and repeat four more times, and then do the same with the other leg. Do three sets of five reps on each leg.

Pressing feet into the ground

Lie on the floor with your legs straight. Point your toes towards you, press the back of your knees to the floor and hold the position for five seconds. Relax and repeat five more times. Do three sets.

Exercises to do if your hips hurt

Thigh circles

Stand up straight with your arms at your waist or outstretched to your sides for balance. Bend your thigh, turning it outward. Then take your leg to the side, and then back. Extend your knee and lower your foot to the floor.

Repeat the circular movement in the reverse order – hip extension, transfer to the side, adduction with an outward turn. Perform two times in each direction and do the same with the other leg.

Move smoothly. Feel how the hip rotates and what muscles tense in the process.

Lying Leg Raise

Lie on your back, bend one knee and wrap your arms around your thigh. Pull your leg toward you as far as the stretch allows, and then try to straighten your knee.

It is not necessary to extend it to the end – go to the limit of your range, where tension is felt in the back of the thigh. Hold for a few seconds, lower and do with the other leg. Perform five times with each.

Seated Hamstring Stretch

Sit on the edge of a chair with one leg bent at the knee and the other straight and placed on the heel. Lean forward with a straight back, feeling the stretch in the back of the thigh of the straightened leg. Hold the position for 30-60 seconds, then switch legs and repeat.

Standing Anterior Thigh Stretch

Stand straight, bend your knee and grasp your ankle. Pull your heel towards your buttocks and hold for a few seconds, feeling the stretch in the front of your thigh. Do five reps on each leg.

Exercises to do if your ankles hurt

Ankle rotation

Sit on the floor, bend your thigh and wrap your leg under the knee so that the shin dangles freely. Make two circular motions with your foot in each direction. Move slowly, moving at the edge of your range. Repeat the same on the other side.

Side Raise

Remove your shoes and place your foot on the floor. Raise the inside edge of the foot without lifting the rest of the foot off the floor. Hold for two seconds, lower and do the same with the outer edge. Repeat five times and do with the other leg.

Calf Stretch 1

Stand next to a wall, place one foot on the wall with your toe and straighten your knee. Slightly rise on the toe of the supporting leg, which remained behind, and transfer the weight of the body to the one in front.

Hold the position for a few seconds, feeling the stretch in the calf and Achilles tendon area. Return to starting position and repeat. Do five times with each leg.

Calf Stretch 2

Stand next to a wall with your palms against it. Step back into a small lunge. Straighten the standing leg behind and press the heel to the floor. Hold the position for 5-10 seconds, then return to the starting position and repeat with the other leg. Do five times with each.

What exercises to do if your wrists hurt

Wrist rotation

Place your hand on the table with your palm down. Then, without lifting your forearms off the surface, turn your hand palm up as far as your mobility allows. Hold for a few seconds and return the brush to its original position. Repeat five times and repeat with the other hand.

Side to side movement

Place your palm on the table, straighten and interlock your fingers. Tilt the brush towards the little finger to the border of the range. Hold for two seconds and return to a straight position. Do the same on the other side. Repeat five times on each side and do with the other hand.

Wrist rotation

You can rest your forearm on the edge of the table or hold it with your other hand. Turn your hand palm up, connect and straighten your fingers. Gently make a full circle with the brush. Try to move in a full range if it does not cause pain. Make two turns towards the little finger, and then two towards the thumb. Repeat with the other hand.

What exercises to do if your elbows hurt

Raising and lowering your forearms

Stand up straight, stretch your arms down, turning them palms forward. Keeping the position of the hands, raise the forearms to a right angle at the elbows or – if there is no pain – in the full range. Then turn your hands palms down and lower. Do it two more times.

Then raise your hands, palms down. At the top point, turn your hands and lower your hands with your palms up. Do it two more times. Keep your elbows close to your body and move smoothly and under control.

Weighted Wrist Flexion and Extension

Hold a light dumbbell, water bottle, or other heavy object that is comfortable enough to hold with your fingers. Flex and extend your wrist slowly and under control. Move in a full range, do three sets of 10 times for each hand. Over time, you can increase the number of repetitions up to 20-25 times.

Weighted outward and inward rotation

Hold a hammer or other long object with a weighted end. Grasp the bottom edge of the object and bend your elbow at a right angle. Rotate the forearm outward to the end of the range, then return the hand to its original position and rotate inward, tilting the object to the other side.

If you have a heavy hammer, you can start with three sets of five. If the object is lighter, do 10 repetitions. If you want to increase the stretch, hold your hand in extreme positions for 3-5 seconds.

Arm Stretch

Extend your arm out in front of you, make a fist, and bend your wrist as much as possible without pain. You can increase the pressure by slightly pressing on the wrist with your other hand. Perform three sets of 30 seconds of stretching with each arm.

Exercises to do if your shoulders hurt

Block rotation

Pick up a yoga block or other object that is approximately the right shape, size, and weight. Hold it in front of your chest with straightened arms. Raise the shoulder blades up, then spread them apart, lower and bring them together. Repeat the movement twice.

Then do the opposite – first spread, then raise, close and lower the shoulder blades. Do this two more times. Keep an eye on the shoulder blades, not the movement of the shoulders.

Straight arm rotation with forearm rotation

Lower straight arms to the sides, clench fists, tighten abs. Open one fist and turn your hand outward, palm facing forward. Holding it in this position, raise your hand above your head.

Turn your arm inward at the top so that your palm is facing the wall behind you. Continuing to unfold, lower it down. At the extreme point, your hand will be at the hip: back to him, palm out.

From this position, raise your straight arm back, pointing your thumb at the wall behind your back. In the process of lifting, rotate your arm outward so that the biceps passes the ear, and lower the arm in front of the body with the palm up.

Repeat first one more time and then do the same with the other hand.

Glide on the floor

Lie on the floor on your back, bend your elbows, place your forearms parallel to each other, and place your hands at the level of your face. Press your elbows and forearms to the floor and slide up smoothly until your arms are fully extended or as far as your shoulders allow.

In the same way, bring your hands back and repeat again. Perform three sets of 5-10 slides. Make sure that your hands are pressed to the floor at all times.

W‑Y‑I on the floor

Lie on the floor on your stomach, stretch your arms up over your head, clench your fists and point your thumbs at the ceiling. Lift your hands off the floor as far as the range is, and then lower them back. Do this five times.

Then spread your arms out to the sides so that your body looks like a T and point your thumbs up. Do five more ups and downs.

Bend your elbows and position your forearms parallel to each other so that your body is in the shape of a W. Perform five raises and lowers.

Straighten your arms so that your body is in the shape of a Y, and do five more ups and downs.

How often to do joint exercises

Exercise every day. You can perform movements in the morning as a charge, as well as one approach during the day, for example, during breaks from work.

Evgeny Bogachev

Strength and conditioning expert.

If you perform joint exercises daily as a regular exercise, the mobility of the joints will be maintained at a good level and ordinary exercises such as push-ups in the lying position will not cause problems.

Monitor your condition and if the pain does not go away or comes back during exercise, do not hesitate to visit a doctor.

Read also 🧐

• How to pump the whole body, doing 10 minutes a day
• How to do hyperextensions to build muscle and not hurt your back
• Home workout program for those who train 1-2 times a week
• 8 types of people who will never get their body in order
• 15 exercises for healthy knee joints

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7 ways to protect your joints in the off-season

With the advent of autumn cold, diseases of the joints develop. How to avoid exacerbation of arthritis and arthrosis in chilly weather?

Autumn brings cold and seasonal joint diseases. The bones ache, the knees “twirl”, the back hurts … Suddenly, joints begin to be felt, which I had not felt before – as if some part began to fall out in Lego. How to help the joints?

There are two very common diseases that cause a lot of trouble:

Arthritis is an inflammation of the joint caused by an infection. It emerges and develops rapidly. It can be accompanied by swelling and acute pain, and in the absence of proper treatment, it takes a chronic form with attacks and quieter periods.

Arthrosis is the process of destruction of the cartilage of the joint, as a result, its mobility and elasticity deteriorate. It is often caused by vascular diseases that develop with hypertension, varicose veins, atherosclerosis, diabetes, etc. What happens in chilly weather? The immune defense of the body weakens, the blood supply changes, the metabolic processes in the joints are disturbed, the muscles are reflexively clamped. The substances that make cartilage strong are destroyed faster than they are formed. As a result, the joint does not receive proper nutrition. All this creates the prerequisites for the development and exacerbation of inflammation.

How to support your joints:

1. Keep your feet warm
   A part of Suvorov’s well-known statement directly as if about arthritis and arthrosis. Warm shoes are a must in autumn and winter, especially for joints. Of course, you should not allow hypothermia and other parts of the body. It is best to dress in layers – like cabbage. We will not advise you to put your leggings under your trousers, but if they are thin, then outerwear should cover your hips and knees.
2. Do not fall
   The first frosts, puddles, slippery asphalt. One awkward movement – and you can stretch. Choose shoes with grooved soles. If you see a dangerous section of the road, try to be careful, move carefully, stepping on your whole foot, do not keep your hands in your pockets – it is better to balance them, spreading them to the sides.
3. Train your joints
   In autumn, you don’t really want to get out into the street, let alone physical education. One desire – to “pupate” at the TV. But if you have joint problems, try to overcome this laziness. A special set of physical exercises should be done at this time of the year, because it supports motor ability. The fact is that a sedentary lifestyle weakens the muscles that support the joint and take some of the load off it. In addition, with a lack of movement, blood circulation slows down and the joint does not receive the nutrition it needs.
4. Do not overload the joints
   It would seem that this advice contradicts the previous one, but no – here we want to say that moderate and regular exercise is indicated. But you need to start new sports with great care, and avoid sudden movements or unusual loads. In general, take care of the musculoskeletal system.
5. Hold the weight
   Extra pounds put a lot of stress on your joints and make them difficult to work with. Therefore, try to gain a lot during the autumn and winter period, watch your diet.
6. Cold – keep warm
   What to do if you are very cold on the street? At home, take warm, but not hot, showers to warm up and relax your muscles.