5 Points To Read If Winter Morning Joint Stiffness Troubles You!
Conditions that affect knee joints such as arthritis or trauma restrict full range of motion of knees. Fear of more pain results in restricted use of the affected knee and eventually, they become stiff. Come winters and the discomfort increases. However, you can get back the pain free normal range of motion by keeping yourself active, adding mobility and following a tailor-made exercise plan as designed by your Physiotherapist.
Some Points to consider are as follows:
1. Walk (even if small rounds): Walking restores knee mobility. Depending upon your physical condition you may use crutches or canes as guided by your therapist. Toes and heel should be well aligned to stimulate positive effect from walking. To begin, walk for at least 10 minutes or as pain and condition permits. Keep the frequency of walking as two or three times a day after taking proper rest. Surge up your speed gradually, so that, in due course, you can walk comfortably for 30 minutes.
2. Follow Regular Exercise regime: Strengthening of your lower limb muscles will not only help you in relieving your symptoms but also improve your metabolism and curb the effects of winter on your joints. This will translate in better walking and ease of performing your daily activities.
3. Keep a check on swelling: Swelling can improve by performing ankle pumps and circles. These exercises utilize a calf muscle pump function to pump blood to the heart by muscle contraction. While they are particularly useful for patients who have stiffness in their legs, but everyone can benefit from these simple exercises.
4. Maintain good flexibility: Stretching exercises are prescribed after assessing the tightness in your muscles. A proper stretching plan will not only improve your range of motion and flexibility but also reduce your chances of injury and in fact help maintain a good posture.
5.Your footwear matters! Heels or hard sole footwear increase the stress on all your joints more than you can imagine! Use of cushioned insoles or appropriate shoes can dramatically bring relief to your stiffness. Physiotherapists can guide you about correct shoes /insoles after assessing your feet (eg. If you have flat feet or pronated feet then modifications are required.)
It is best to consult an expert and take advice rather than guessing what’s wrong and trying out random suggestions. Please remember, your physiotherapists can guide you by creating a rehabilitation plan based on research and experience making your recovery definite and faster. Do not hesitate to discuss your concerns as even a small change may bring huge relief to you.