Health Beat: Stiff Competition (And How to Loosen Up)

Narration provided by Wondervox. 

By Mark McNease

Six weeks ago I fell in the yard, spraining my ankle and causing a small fracture in my fibula. One of the things I immediately noticed was an exaggeration of my already stiffening walk. It’s a common effect of aging we all see among those of us above a certain age: walking with a more side-to-side gait, possibly bent over some, or even a sort of waddling. It’s not just, or always, from being overweight or having joint and bone issues.

There are many causes off the stiffening that occurs as we age. Let’s take a look at some (and check out my post about stretching HERE).

Why We Get Stiff As We Age

If you are over 50, you might have noticed that your joints are not as flexible as they used to be. You may feel stiff and sore when you wake up in the morning, or after sitting for a long time. You may also find it harder to do some physical activities, such as gardening, climbing stairs, or any kind of athletic activities. Why does this happen? And what can we do to prevent or reduce stiffness in your body?

Stiffness is a common sign of aging, but it is not inevitable. It’s caused by several factors, including changes in our muscles, tendons, ligaments, cartilage, and synovial fluid. These are the tissues that support our joints and enable them to move smoothly and painlessly. As we age, these tissues undergo various processes that affect their quality and quantity, such as:

• Inflammation: This is a natural response of your immune system to injury, infection, or stress. However, chronic inflammation can damage your tissues and cause pain and stiffness. Some factors that can trigger inflammation are obesity, smoking, poor diet, lack of exercise, and certain diseases, such as diabetes, arthritis, and heart disease.
• Degeneration: This is the gradual wear and tear of your tissues due to repeated use or injury. Over time, your cartilage, which is the cushioning material between your bones, can thin and crack, leading to osteoarthritis. Your tendons and ligaments, which connect your muscles and bones, can lose their elasticity and strength, making them prone to tears and sprains. Your synovial fluid, which lubricates your joints, can decrease in volume and viscosity, causing friction and stiffness.
• Atrophy: This is the loss of muscle mass and strength due to reduced physical activity or hormonal changes. Muscle atrophy can affect your posture, balance, and mobility, as well as increase the pressure on your joints. Additionally, less muscle mass means less heat production, which can make you feel colder and stiffer.

While some degree of stiffness is normal and unavoidable, there are ways to slow down its progression and improve your joint health and function. Here are some tips to keep your body flexible and agile as you age:

• Exercise regularly: Physical activity is one of the best ways to prevent and relieve stiffness. Exercise can increase blood flow, oxygen, and nutrients to your tissues, reduce inflammation, stimulate the production of synovial fluid, and strengthen your muscles and bones. Aim for at least 150 minutes of moderate-intensity aerobic exercise and two sessions of strength training per week, according to the World Health Organization. Choose activities that you enjoy and that suit your fitness level, such as walking, cycling, swimming, yoga, or tai chi. Remember to warm up before and cool down after each session, and avoid overdoing it or injuring yourself.
• Eat a balanced diet: Nutrition plays a> role in maintaining your joint health and preventing stiffness. Eat a variety of foods that provide vitamins, minerals, antioxidants, and omega-3 fatty acids, which can fight inflammation and support tissue repair. Some examples are fruits, vegetables, whole grains, nuts, seeds, fish, lean meats, eggs, and dairy products. Limit your intake of processed foods, added sugars, salt, and saturated fats, which can trigger inflammation and worsen stiffness. Drink plenty of water to stay hydrated and lubricate your joints.
• Manage your weight: Carrying excess weight can put extra strain on your joints, especially your knees, hips, and spine. This can increase the risk of osteoarthritis and stiffness. Losing weight can reduce the pressure on your joints and improve your mobility and comfort. To achieve a healthy weight, follow a balanced diet and exercise regularly, as mentioned above. You can also consult your doctor or a nutritionist for personalized advice and guidance.
• Get enough sleep: Sleep is essential for your overall health and well-being, as well as for your joint health. During sleep, your body repairs and regenerates your tissues, reduces inflammation, and restores your energy and mood. Lack of sleep can impair these processes and make you feel more stiff and achy. Aim for seven to nine hours of quality sleep per night, according to the National Sleep Foundation. To improve your sleep hygiene, follow a regular bedtime routine, avoid caffeine, alcohol, and nicotine before bed, keep your bedroom dark, quiet, and comfortable, and limit the use of electronic devices at night.
• Seek medical help: If your stiffness is severe, persistent, or interferes with your daily activities, you should see your doctor for a proper diagnosis and treatment. Your doctor can rule out any underlying conditions that may cause or worsen your stiffness, such as arthritis, gout, or fibromyalgia. Your doctor can also prescribe medications, supplements, injections, or physical therapy to ease your pain and inflammation, and improve your joint function. In some cases, surgery may be an option to replace or repair damaged joints.

Stiffness is a common experience among older adults, but it doesn’t have to stop us from enjoying our lives and doing the things we love.