Stiffness is a typical complaint, particularly as you become older. When some people wake up in the morning or after periods of inactivity, they feel stiffer. Stiffness can occur after a hard workout or a new activity that your body is becoming accustomed to. Stiffness can also be caused by bad posture. There are numerous strategies to avoid and treat stiffness, regardless of the reason, such as regular movement, posture corrections, stretches, and home treatments. Knowing what causes stiffness and how to relieve it can help you avoid and address this uncomfortable sensation, allowing you to perform more effectively.
What is the source of your stiffness?
Feeling stiff might be caused by strenuous exertion, a lack of activity, or certain conditions. The reasons for these causes of stiffness differ.
Heavy Labor or Exercising
When you work out or do hard labor, your muscles might tear, especially if your body is not adapted to the intensity or duration of the activity. These rips are typical and, as a result, help you create larger and stronger muscles. In addition, after exercising, you may feel stiff and sore for 24-72 hours as your body heals itself. Inflammation of the fluid around your joints (synovial fluid) after strenuous exertion or repetitive movements is another cause of stiffness.
Inactivity
The synovial fluid is lubrication for your joints is released when you move throughout the day. However, when there is little movement, such as sleeping or sitting for lengthy periods of time while working or watching TV, the fluid does not release as much to assist joint and bone movement. This lack of fluid after movement can cause stiffness when you try to resume activities.
Workouts can cause stiffness, but they can also help to reduce it. Exercise reduces inflammation, promotes synovial fluid secretion to lubricate your joints, and helps build the muscles that maintain appropriate posture. In addition, active recovery activities can assist increase blood flow to the muscles and avoid inflammation, which causes stiffness. Try light cardio like swimming, cycling, walking, and bodyweight exercises.
Bad Posture
Suppose you hold your body in a way that strains your muscles, tendons, and ligaments on a regular basis. In that case, you may experience stiffness and soreness. Sitting or standing inappropriately as a result of a poor work arrangement or poor postural habits contributes to any stiffness you may be experiencing.
Medical Problems
People with rheumatoid arthritis, Lyme illness, thyroid disease, strains and sprains, and low vitamin D levels can experience induced stiffness. Seek medical assistance if you suspect a medical explanation for your stiffness. Some reasons for stiffness necessitate medical intervention.
Stiffness Prevention
There are a variety of strategies for avoiding stiffness that varies depending on what is causing it to occur. However, here are a few that are common.
Warm-Up
Warming up before physical activity may aid in the prevention of post-workout stiffness. While some soreness and stiffness are likely to be unavoidable as part of the muscle regeneration process that leads to muscle growth, a proper warm-up can help to alleviate the worst of it.
Avoid being Stagnant
Taking breaks from being stagnant or sitting for long periods by getting up and moving around, walking, or practicing mobility activities may enhance joint fluid secretions, avoid stiffness, and alleviate the consequences of any poor postural habits you may have developed. For example, if your job consists of working at a desk for hours, try getting up for a few minutes every hour to avoid stiffness.
Posture Awareness
Being mindful of your postural patterns might help you avoid muscle strain and stiffness. For example, make adjustments to your workstation and posture, such as stacking (or aligning) your posterior chain—head, neck, torso, and legs may help minimize stiffness.
Change Your Diet
Trying a low-inflammation diet, such as the Mediterranean diet, or one that includes healthy fats, plenty of fruits and vegetables, seafood, lean proteins, and whole grains, may help alleviate some causes of stiffness. In addition, consuming enough vitamin D may help with stiffness.
How to Get Rid of Stiffness
If preventative measures aren’t adequate, there are multiple home cures for stiffness, including stretches and mobility work, various types of self-massage, and natural therapies.
Massage
Massage treatments can help alleviate muscle soreness and stiffness following exercise. You can receive a professional sports massage or experiment with various approaches at home. Massage guns, for example, may assist reduce muscle stiffness in the same way that traditional massage does. However, for the greatest benefits, use a massage gun right after your workout rather than waiting until stiffness sets in. Using a foam roller to simulate a sports massage on the go or at home. Foam rollers break down uptight, stiff muscles and adhesions of tissues called fascia (myofascial release). Tissue adhesions, or knots, are frequent regardless of age or fitness level. They may obstruct blood and nutrition transport to the muscle fiber, resulting in discomfort or damage.
Natural Treatments
Heat and herbal remedies are two more natural treatments for stiffness. Before using any supplements, consult with a health care practitioner.
- Saunas have been demonstrated to improve perceived stiffness in rheumatoid arthritis patients. They may also assist folks who do not have arthritis to feel less tense and stiff. Although far infrared saunas are still being studied, several studies indicate that they can help reduce pain and inflammation while boosting recovery.
- Hydrotherapy, such as a hot bath or shower, can help reduce stiffness and stress. Discomfort, soreness, and stiffness can be reduced by alternating between 1-minute heat (38°C) and 1-minute cool (15°C) treatments for 6, 12, or 18 minutes.
- Boswellia is a herb demonstrated to alleviate stiffness and irritation.
Turmeric has also been examined for its ability to reduce inflammation and stiffness. - Yoga and pilates may assist in improving posture and flexibility, as well as increase movement in a gentle, low-impact manner that lowers stiffness.
When Should You See a Doctor?
Suppose your stiffness is caused by an injury, is accompanied by pain, does not improve with home therapies, or you reckon there is an insect bite or infection. In that case, you should visit a doctor immediately once. If your stiffness is frequent and interfering with your quality of life, you should see a doctor.
Kim’s Final Thoughts…
The majority of the time, stiffness may be treated at home and prevented by taking precautionary steps. Keep moving, but don’t push yourself too hard while getting acclimated to it. If you find yourself stiff, consider several ways of alleviation, such as a warm bath or self-massage.
