The knee plays a crucial role in our body and it is one of the largest joints in our body. Knees help us to do every movement like walking, standing and maintaining balance. Morning knee stiffness usually occurs because joints remain inactive for long time during sleep, allowing fluid to accumulate and muscles or connective tissues to tighten. However, if the pain doesn’t go away in 15-20 mins then there can be a problem and need to be diagnosed. In this blog, we are going to cover why we feel knee stiffness in the morning and how you can get relief from it.
What is Morning Knee Stiffness?
Morning knee stiffness is a feeling that your knee is tight, locked and hard to move after waking up. This could be due to low movement throughout the night. This typically lasts for 30 mins, otherwise it can be a sign of osteoarthritis. But if it lasts for an hour, then it is an inflammatory condition like rheumatoid arthritis. To manage this problem, try to do low-impact exercise like walking or swimming. Take warm showers or use a heat pad which can help to loosen the muscles.
Causes of Knee Stiffness in the Morning
There are various causes of knee pain and stiffness which are mentioned below:
Bursitis
It’s a condition where Bursae get inflamed due to activities that involve repetitive action that put pressure on the joints. Bursae are small sacs of fluid which is present in your body but mainly between the joints. Bursae act as a cushion between the joints that helps to reduce the friction and allows smooth functioning of the joints.
Tendinitis
It is a condition where there is inflammation on the tendons. It is a thick fibrous tissue that helps attach muscle to bone. This problem occurs due to repeated exercise, aging, muscle imbalance, and sudden injury which causes pain, tenderness, and swelling too.
Osteoarthritis
Osteoarthritis is commonly known as wear and tear arthritis. It occurs when the protective cartilage cushions gradually wear down over time. This problem arises due to aging, obesity and all the other activities that put a lot of pressure on the joints.
Rheumatoid Arthritis
It affects multiple joints at same time and causes inflammation, swelling and pain in the joints that are located in hands, feet, and other joints. It leads to joint damage and deformity. This condition is an autoimmune disorder where the immune system mistakenly attacks the Synovium, lining membrane of the joints.
Risk Factor of Knee Stiffness in the Morning
There are some risk factors that can lead to Stiffness:
- Excess Weight: Overweight or Obesity increases the stress on your knee joints. When doing any ordinary activities like walking, going up and down stairs, etc. It can increase the chance of getting osteoarthritis.
- Repetitive Activities: Jobs that require more kneeling, squatting and lifting can increase the stress on the joints.
- Previous Injury: Old injury puts a lot of stress and danger on the knee joints. For eg, ACL (Anterior Cruciate Ligament)
- Gender: Women are having a higher chance of developing rheumatoid arthritis than men.
- Metabolic Conditions: Metabolic conditions such as obesity and diabetes can increase systemic inflammation and may contribute to joint problems.
Treatment of Morning Stiffness
There are number of treatments for knee stiffness, some of them are mentioned below:
- Exercise: Effective knee joint exercise can help you strengthen the quadriceps and hamstrings and reduce the stress on the joints.
- Physiotherapy: It is highly effective and non-invasive techniques for reducing the stress from knee joint. It reduces inflammation and restores the range of motion.
- Heat Therapy: Apply heat on the affected area with heat pads as it increases the blood flow and reduces the stiffness from the knees.
- Eat Anti-Inflammatory Food: Eat Anti-inflammatory food like veggies, fish and healthy fats such as avocado. Which plays a vital role in relieving the inflammation from the knees.
- Use Knee Braces: If knee stiffness makes it hard to do exercise, then you can wear knee braces. It stabilizes, supports and protects the knee from getting any harm or pain.
Lifestyle Modification to Prevent Knee Stiffness
There are various lifestyle modification techniques which can help to prevent knee stiffness:
Low Impact Exercise
Tight muscles around the knee can cause problems related to the knee and it can cause knee pain. Try to stay active which can help to strengthen the knees, giving them proper support and reducing strain. Do low impact exercise like walking and swimming which can help to maintain healthy knees. Try to avoid high impact exercise, which can be running on hard surfaces or jumping, which can hurt the knees.
Healthy Weight
Maintain a healthy weight as it puts a lot of stress in your knees. The additional weight can cause wear and tear to the cartilage which can result in osteoarthritis. It is recommended to lose weight as it can reduce the stress from the joints and feel less pain and can move freely.
Stretching and Strengthening
Strengthening exercise for muscles like quads, hamstrings, glutes can help stabilize the knees. Stretching these muscles can help them to be flexible and helps to reduce tension and provide smoother muscle movement. Stretching and strengthening of the muscles can help to absorb the shock, reduce pain and provide better support.
Good Posture
Proper posture and body mechanics can prevent knee pain. If you spend long hours in sitting and standing position. Then sit with your heels flat and bend your knees in 90 degree angle to maintain the proper posture. Wear comfortable footwear that has better cushioning and stability, which can absorb the shocks and reduce stress on the knees.
Eat Joint friendly Food and Stay Hydrated
Staying hydrated makes your joint lubricated which helps them move easily. The best foods for knee joint health is fatty fish, turmeric, ginger, nuts and seeds which are rich in Omega 3, Antioxidants, and essential nutrients that can support cartilage and reduce inflammation.
Rest and Recovery
Rest and recovery are important for maintaining the knee joint health. By taking rest, it helps to repair muscles and stronger to prevent further knee pain. Follow the RICE (Rest, Ice, Compression and Elevation) procedure which can increase the healing procedure.
When Should You Consult the Doctor?
There are various signs which can tell that your knee might require medical attention from the doctor:
Deformity in Joints
Compare your healthy knee to the injured knee and look if the knee appears to be misshapen, then your knee might have a fracture, dislocated knee and require immediate attention.
Difficulty in Walking
If you are limping and avoid walking due to escalating pain. Then you consult the doctor as this intense pain may signal an underlying bone injury or degenerative condition which requires professional care.
Instability in Knee
A sensation or a feeling that your knee might collapse leads to joint instability, which is often linked to ligament problems. It requires medical attention as the earliest as if you continue to walk through this pain it can lead to worse problems.
Long-Term Pain and Discomfort
If your knee pain lasts for a long period of time, then you should seek medical attention for consistent pain. If adults are facing these dull aches with no improvement, then they have to consult the expert.
Redness Around the Joints
If there is any redness or swelling in the knee joints, then this can be due to infections and you should immediately contact your doctor and get it treated.
Reduced Range of Motion
When your knee is injured, internal swelling can be there which can limit the range of motion. And makes it difficult to bend and straighten your knees completely. If any of these symptoms are there in your case, then you should immediately seek medical attention and get it fixed.
Conclusion
Many people experience knee stiffness in the morning or after waking up. This condition can make the knee feel tight, painful, or difficult to move. We hope that, you got the essential information about morning knee stiffness, including causes, risk factors, treatments, lifestyle modification, and proper care, which can help reduce stiffness and improve overall knee joint mobility.