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Everyday aches and pains
Arthritis and joint stiffness treatment in Shirley, MA
The short answer
Arthritis pain and joint stiffness are very common, especially in the knees, hips, hands and back, and they do not mean you have to stop doing what you love. Most people feel and move better when the muscles around the joint get stronger and the joint moves a little every day. Physical therapy helps you calm the ache, build strength and stay active for years to come.
On this page
What usually causes arthritis pain and stiffness
Arthritis is a change in the joint over time. An X ray does not tell the whole story, and plenty of people with arthritis on an image have little or no pain. These are the things that usually make it hurt more.
- Wear and tear arthritis
- Osteoarthritis is the most common type. The cartilage in the joint changes over time, and the joint can feel stiff and achy, especially in the morning or after sitting.
- Weak muscles around the joint
- When the muscles that support a knee or hip get weaker, the joint takes more of the load and complains about it.
- Moving less
- Stiff joints hurt, so we move less, and moving less makes joints stiffer. Breaking that cycle is a big part of feeling better.
- Old injuries
- A knee, ankle or shoulder injury from years ago can lead to arthritis in that joint later in life.
- Inflammatory arthritis
- Rheumatoid arthritis and similar conditions are managed by your doctor. Exercise and physical therapy still help you stay strong and moving.
When to get it checked
Get checked if stiffness or pain is keeping you from walking, stairs, sleep, work or the activities you enjoy, or if it keeps getting worse. See a doctor soon if a joint is hot, red and swollen, if you have a fever with joint pain, or if many joints flare up at once. Go to the emergency room if a joint suddenly becomes very painful and swollen with fever, or you cannot put any weight on your leg after a fall.
What you can do at home right now
These are safe starting points for most people. They are not a replacement for a proper evaluation.
- Move a little, often
- Short walks and gentle movement through the day keep joints from stiffening up. A little every day beats a lot once a week.
- Warm up stiff mornings
- A warm shower or a few easy range of motion moves before you get going can take the edge off morning stiffness.
- Do not wait for zero pain
- Mild discomfort during exercise that settles within a day is usually okay. Sharp pain or pain that lingers is a sign to back off.
How we treat arthritis at Whole Health Solutions
Your physical therapist is with you for the whole appointment, start to finish. We look at how your joints move, where you are weak, and what you want to get back to, then build a plan around your life.
01
Relieve
Hands on care, gentle movement and simple changes to your day that calm the ache and loosen stiff joints.
02
Rebuild
Strength work for the muscles around the joint, so it takes less load and feels more steady.
03
Perform
Back to walks, golf, gardening, the gym or playing with the grandkids. When you are ready, our personal trainers keep you strong.
04
Thrive
Stay with the team that knows you. Check ins, training and a quick tune up whenever something new comes up, so this stays in the past.
Thrive is not a finish line. When life brings something new, the loop starts again with the same team.
Common exercises for arthritis and joint stiffness
These are a few of the exercises our team often uses for arthritis and joint stiffness. Tap one to watch.
Please read first. These are not right for everyone. If a move brings on sharp pain, numbness or tingling, stop and talk to one of our physical therapists before you keep going.
Learn from our team
Short, free videos from our clinicians on questions we hear about arthritis and joint stiffness all the time.
From our podcast
Listen to the Different Life podcast
Full conversations from our team on the topics on this page. Free to watch or listen.
Read more from our team
Blog posts, newsletter tips and columns from our clinicians that go with arthritis and joint stiffness.
Services that help
Physical TherapyPersonal TrainingWeight Loss/Health CoachingVirtual Therapy and TrainingTalk to a physical therapist
A free call to tell us what is going on and see if we are the right fit.
Common questions about arthritis and joint stiffness
Is exercise safe if I have arthritis?
Yes. Regular exercise, matched to your joints, is one of the best things you can do for arthritis. Strong muscles take pressure off the joint, and movement keeps it from stiffening up. Your physical therapist will show you what is right for your joints.
Can physical therapy help me avoid or delay joint replacement?
For many people, yes. Getting stronger and moving better can ease pain enough to delay surgery or avoid it. If you do need a replacement, being stronger going in makes recovery easier.
Should I use heat or ice for arthritis?
Heat usually feels best for stiff joints, especially in the morning. Ice can help after activity if a joint feels swollen or sore. Use whichever one makes you feel better.
Do I need a referral for arthritis?
No. You can book directly with us. Most of our clients do use their insurance for reimbursement of our physical therapy services. We go over everything in the discovery meeting.
This page is general information, not a diagnosis. Everyone is different, so the best next step is an evaluation with one of our physical therapists.
Visit us
Serving 22+ nearby towns and beyond
2 Shaker Road, Suite C200, Shirley, MA 01464. Monday to Thursday, 5:00 am to 8:00 pm, Friday, 5:00 am to 3:00 pm, and Saturday, 6:00 am to 1:00 pm.