Step 1: Apply Gentle Heat for Morning Stiffness
If your joints feel stiff, apply a comfortably warm compress for 15–20 minutes.
Warmth may temporarily ease stiffness and make movement more comfortable.
Avoid applying very hot compresses directly to the skin. If a joint is newly swollen, hot, or red, seek medical advice rather than relying on heat alone.
Step 2: Perform Gentle Joint Movements
After waking, try slow, comfortable movements such as:
Gently bending and straightening your knees while seated.
Opening and closing your hands slowly.
Moving your ankles in small circles.
Taking a short, comfortable walk.
Do not force a movement that causes sharp pain. Stop if your symptoms worsen.
Step 3: Choose Joint-Friendly Physical Activity
Regular low-impact movement can help maintain mobility, muscle strength, and joint function.
Depending on your abilities, consider walking, swimming, cycling, or exercises recommended by a physiotherapist.
If you have significant knee pain, a physiotherapist can help you choose movements that strengthen the muscles supporting the knee without placing excessive strain on it.
