Understanding morning knee stiffness and its impact on negotiating stairs.
Do your knees feel stiff in the morning?
Do you find going downstairs difficult, especially first thing in the morning?
If you do, you are not alone. Many people suffer with these issues. In this blog, we will discuss the causes of morning knee stiffness, and explore why it’s easier to ascend than to descend stairs, particularly in the morning. We will also explain what you can do to help manage morning knee pain and stiffness.
Blog Summary:
- Morning knee stiffness and pain can be due to either a preexisting condition such as osteoarthritis or as a byproduct of vigorous exercise (DOMS).
- Going down stairs can cause more discomfort than going up stairs because of increased weight bearing through the knees.
- Strong thigh muscles and a flexible knee joint will help reduce morning pain and stiffness as well as when negotiating the stairs.
- Physiotherapy and rehabilitation exercises can help manage weak muscles and stiff joints, reducing morning knee pain and stiffness.
- Ultrasound guided hyaluronic acid injections can help maintain knee joint function; reducing morning pain and stiffness and making stairs more comfortable. Complete injections are clinical experts in treating knee pain patients with ultrasound guided hyaluronic acid injections. To contact us call Complete on 020 7482 3875 or email injections@complete-physio.co.uk.
What is Morning Knee Stiffness?
Morning knee stiffness is a common issue that can affect people of all ages. It is often more pronounced in individuals with pre-existing knee conditions such as osteoarthritis as well as in those who are physically active.
What is Osteoarthritis?
Stiff and painful knees are common complaints for people suffering from conditions such as osteoarthritis.
A healthy knee joint produces synovial fluid (a natural lubricant) which protects the cartilage of the knee keeping the joint supple and pain free. Osteoarthritis occurs when the smooth, internal cartilage of the knee becomes worn and rough. When this happens the knee produces less natural lubrication, which results in increased pain and stiffness, especially when undertaking heavy load bearing tasks such as going down stairs.
During the night we tend to keep our knees relatively still; when you wake up your knees have not had time to loosen and warm up. This can cause a knee suffering from osteoarthritis, to feel stiff and painful when you first step out of bed. As you start to get going, the knee joint and surrounding muscles warm up and your pain and stiffness usually starts to subside. This process usually lasts between 10 mins to an hour.
Knee stiffness caused by physical activity – Delayed onset of muscle soreness (DOMS)
Sporty people often suffer from a phenomenon known as DOMS. DOMS presents as muscle stiffness and discomfort typically first thing, with walking, sitting to standing and when negotiating stairs. It typically comes on 24 to 48 hours after undertaking vigorous exercise, peaking by around 72 hours.
DOMS is caused by microscopic damage to muscle fibres, particularly, during eccentric contractions (when the muscle lengthens under load). DOMS often occurs with activities such as weightlifting or after new, unfamiliar activities such as starting a new sport. This microscopic muscle damage triggers an inflammatory response causing soreness and stiffness. DOMS is nothing to be worried about; while DOMS can be uncomfortable, it is a natural part of the muscle adaptation process and as the body rests, repairs and strengthens the affected muscle soreness will subside within a few days.
Why Descending Stairs Is More Challenging in the Morning:
- Increased load through your knees:
When descending stairs, the knees bear more weight than when ascending. This additional load can be taxing on stiff or arthritic joints, making the experience more uncomfortable. In osteoarthritic knees the body produces less lubrication and so shock absorption is also reduced. A reduction in natural joint lubricant can be substituted with hyaluronic acid injections.
- Lack of warm-up:
Unlike climbing up stairs, which acts as a natural warm-up for the leg muscles, descending stairs doesn’t offer the same benefit. As a result, the body is less prepared for the downward motion, causing knee pain and stiffness.
- Risk of Slipping:
Morning grogginess can affect coordination, increasing the risk of slipping when descending stairs. This added concern can make negotiating stairs feel even more daunting.
Why Climbing Up Stairs Is Easier:
- Natural lubrication:
As you start your day, your knee joint gradually increases synovial fluid production (a natural joint lubricant).
- Improved blood flow:
Activity and movement help improve blood flow, delivering essential nutrients to your muscles and joints. Climbing stairs increases circulation, which helps to reduce stiffness.
- Muscle Activation:
When climbing up stairs, your leg muscles engage more effectively, acting as a warm-up. This activation helps ease the transition from resting to physical activity.
Managing Morning Knee Stiffness and Stair Descents:
- Stretching:
Incorporate gentle knee and leg stretches into your morning routine to reduce stiffness. Focus on quadriceps, hamstrings, and calf muscles.
- Heat:
Applying a warm compress or taking a warm shower can help relax stiff muscles and improve joint mobility.
- Exercise:
Engage in regular knee-strengthening exercises to build muscle support around the knee joint. Consulting a physiotherapist for a set of specific exercises can help to combat knee pain and stiffness.
- Staying Active:
Keep your body moving throughout the day to maintain joint flexibility and circulation. Regular physical activity can also aid in reducing morning stiffness.
- Make an appointment with a physiotherapist:
If morning knee stiffness persists or worsens, seek advice from a physiotherapist. Obtaining an accurate diagnosis will help you get the right treatment.
What can you do if your symptoms are persistent?
What is Hyaluronic acid?
If you have tried the simple management tasks described above but are still having trouble with morning stiffness and pain and negotiating stairs remains troublesome then an ultrasound guided hyaluronic acid injection may be of benefit to you.
Hyaluronic acid is a synthetic replica of your knee joints natural lubricant. Hyaluronic acid has been proven to be a safe and effective treatment for osteoarthritis of the knee. It lubricates the knee joint and provides shock absorption. Research has shown hyaluronic acid reduces pain and increases knee function, allowing you to undertake many tasks of daily living with increased comfort, including reducing early morning stiffness and making descending stairs a more pleasant experience.
Hyaluronic Acid Injections Service at Complete
Hyaluronic acid is an injectable treatment. At Complete all our injections are completed under ultrasound imaging. This is to ensure a safe, accurate and effective procedure ensuring you gain the maximum benefits.
All the clinical experts at Complete are advanced physiotherapy practitioners, fully qualified musculoskeletal sonographers and injection therapists. This unique combination of expertise ensures that you gain an accurate diagnosis and fast effective treatment. We are able to assess you and undertake an ultrasound guided hyaluronic acid injection all within the same appointment.
To book an appointment for an ultrasound-guided hyaluronic acid injection at Complete Injections, or to know more contact us call Complete on 020 7482 3875 or email injections@complete-physio.co.uk.