Joint stiffness is an extremely common clinical presentation and one we see very often in our day to day work.

When any sort of joint stiffness or pain is mentioned, people’s minds generally jump straight towards a broad diagnosis of arthritis. However, just because you have joint stiffness, does not mean that there is a form of arthritis present. Joint stiffness can be a stand-alone symptom and be completely innocuous, or it can be a symptom of a condition.

This blog will give you tips for dealing with joint stiffness; however, it is not written for you to be able to self-diagnose yourself. If you have consistent joint stiffness or pain, it is important you see a qualified medical professional to get assessed further.

Innocuous Joint Stiffness

In many cases the sensation of joint stiffness can be completely benign and normal. This is very commonly seen in individuals who are sedentary, or who spend long periods of time throughout the day in a stationary position – such as office workers or drivers. In this case, a presentation of stiffness/pain, primarily in the lower back and/or neck is a common occurrence.

This can generally be managed with some daily modifications and lifestyle changes. More regular walking breaks to break up your sitting time or including a few minutes of mobility work targeted at the area which feels stiff can generally be highly effective.

What If I Have Arthritis?

There are many different forms of arthritis, but for the sake of brevity we will focus on two of the most common and well-known forms; rheumatoid arthritis (RA) and osteoarthritis (OA).

Rheumatoid Arthritis

RA is a chronic inflammatory autoimmune disease which is widespread and can affect any of the joints in the body resulting in pain, swelling, heat and stiffness.

In order for RA to be diagnosed, your doctor or rheumatologist will take a thorough history and perform many tests. Medical history, physical examination and blood tests will all form part of the picture for a diagnosis of RA.

The main aim of RA treatment is to manage symptoms, improve function and ability to perform daily activities, and reduce the progression of the disease.

There are many effective medications for individuals with RA, which will be decided between you and your specialist.

Medication will likely be the most important factor for controlling your RA, but there are also some important lifestyle modifications to consider.

Osteoarthritis

OA is the most common form of arthritis worldwide and is generally referred to as a “wear and tear” form of arthritis. This occurs as overtime the cartilage (protective cushioning) inside your joints begin to wear. The most common joints affected are generally the knees, hips, spine or hands.

Symptoms include joint pain, stiffness, reduced range of motion, the feeling of “bone on bone” with movement, bone spurs, and/or swelling. OA development can be a very normal side effect of aging, but there are individuals who are more prone to the development of OA. A combination of some of the following factors may contribute to the development of OA:

Age – There is a direct correlation between increasing age and the development of OA
Sex – Females are at an increased risk over males
BMI – Individuals who are obese are more likely to develop OA

Previous injuries – You are more likely to develop OA in a joint where you have previously had a traumatic injury (e.g. shoulder dislocation, ACL or meniscal injury in the knee)
Genetics – If a direct relation has OA, this increases your risks
Previous activity – Regular physical activity can be protective, but individuals who perform at the elite level for a number of years may be more prone to OA development in certain joints, depending on their profession
Metabolic diseases – Individuals with diabetes or hemochromatosis may be more prone to the development of OA

OA is generally diagnosed via a combination of clinical examination and X-ray.

If your OA is severe and has progressed, then a total joint replacement may be indicated. The most common joints for this to occur in are the hip or knee. The idea of having a total joint replacement can be scary, but it is a very effective option to improve quality of life for someone with severe OA, pain and limited function.

Managing Symptoms

Despite being two very different diseases, the lifestyle advice for both conditions are quite similar.

Aerobic exercise

Aerobic exercise is very beneficial for overall health and can help with reduction in joint pain or stiffness. A recommended amount to aim for is 30mins/day of moderate intensity activity on a minimum of 5 days per week. However, if you are someone who is currently sedentary, this may seem like mission impossible. You don’t need to aim for 150mins per week straight away. Begin with slow and steady amount which feel comfortable for you based on your symptoms, even if that is just 5 minutes of slow walking daily. The greatest benefit is got by going from doing nothing to doing something. If you can manage to incorporate a habit of daily aerobic activity into your lifestyle, it will be very beneficial for your overall long-term health.

Strength exercise

Performing resistance training is something that should be recommended to everyone with OA or RA. Again, the idea of performing resistance training can seem quite intimidating, but you do not need to join a gym to begin. Basic body weight exercises from the comfort of your own home can be very effective, especially if you are someone who does not usually perform any resistance training. This will be particularly important if you have OA, as building strength in the muscles around the joint will help to reduce the amount of load going through that joint and may make your daily activities easier.

Mobility exercise

It is very common to have reduced ranges of motion if you suffer from RA or OA. For the reason, incorporating daily mobility drills to target the affected joints is of utmost importance. This can help you to regain function and maintain range of motion moving forward.

Nutrition

A healthy diet is important for everyone, even more so if you have a condition such as RA or OA. General guidelines for a healthy diet for these conditions include: reduced saturated fat intake, high intakes of fruit/veg and wholegrains, lean meats, omega 3s (e.g. oily fish), and limiting alcohol intake. If you have RA, you may find benefit from seeing a dietician to receive more personalised nutrition advice.

Key Take Home Messages

Joint stiffness when present without any other symptoms, can be completely innocuous. In this case some lifestyle modifications and targeted exercises can be very beneficial.
If you do have other symptoms, it is important you see a medical professional to get a clear diagnosis and treatment plan.
Initially being diagnosed with a form of arthritis can be daunting, but there are very effective treatments available for managing and improving symptoms.
Modifications to your lifestyle can be beneficial for managing and improving symptoms of OA or RA – these include, but are not limited to: aerobic exercise, strength and mobility exercise, nutrition, and sleep.