Osteoarthritis - Reducing stiffness & pain.

In the last few years, I’ve taken a particular interest in osteoarthritis (OA) a common condition that can cause joint stiffness and pain in the morning after hours of sleep or after periods of inactivity during the day.

If you’ve ever wondered what causes this stiffness keep reading.

You may have heard the phrase “motion is lotion”. Movement causes the body to release a lubricant into the joints called synovial fluid; synovial fluid is the “WD40” for the synovial joints, and includes our largest and most moveable joints like the hips, knees, and shoulders.

When we move, this fluid is released into the joint and then reabsorbed back into the body continuously to keep the joints healthy and in good repair.

With OA there are some changes to the joint lining (synovium) that can become slightly inflamed or irritated. Inflammation causes thickening of synovial fluid; instead of the body recycling the synovial fluid and, in the process, removing the waste products and debris responsible for inflammation (a process called efferocytosis), the synovial fluid becomes stagnant and thickens.

Thus, the longer we are inactive the stiffer we may feel like after a long sleep.

Stretching first thing in the morning will help with stiffness and pain.

As a result, it takes more time in the morning for that fluid to get moving and to thin out.

According to Dr. Alyssa Kuhn, Physiotherapist specializing in osteoarthritis, low level inflammation can lead to:

1- Changes in synovial fluid composition - more proteins, waste products or inflammatory molecules accumulate and make synovial fluid thicker with inactivity.

2- Slower rebound, meaning it takes more time for the fluid in the joint to thin out.

3- Reduced ability for the joint to lubricate itself right away when you start moving.

This highlights why movement is so important even before getting out of bed.

Movement speeds up the process of getting the joints lubricated and synovial fluid to thin out. It also attenuates pain, reduces inflammation and helps keep the joints healthy.

Other considerations:

• Strengthening the muscles around the affected joints will help stabilize the joints, improve flexibility and range of motion.

• Diet: what we eat and don’t eat can influence the inflammatory response in the body. For more information on anti-oxidants and anti-inflammatory foods, I highly recommend as a resource https://nutritionfacts.org

Using chair support to help strengthen the standing leg. If you live in the area consider taking my classes to help with joint stiffness and pain. Visit www.yogaforsorebodies.ca

 Joanne Pineau is a Registered Yoga Therapist based in Thornbury, Ontario

She has an extensive background in the study of human anatomy, physiology.

For more information visit www.yogaforsorebodies.ca

June 16, 2025