3 Ways To Combat Joint Stiffness

If you’re familiar with the Tin Man from the classic film “The Wiz, then you understand what morning joint stiffness feels like. You are quite literally “stuck” and it becomes hard to move, hard to walk, hard to do just about anything. Remember how stiff and jerky the Tin Man’s movements were until he got oiled up? Consider these tips your “oil” to help get you going in the morning. Read on to discover how to beat morning stiffness!

Your morning sets the tone for your entire day. So it’s understandably frustrating when there’s so much to be done and you can’t even get out of bed. This is what most people with rheumatoid arthritis experience daily. And maybe even you, thanks to poor sleep, a janky mattress, or simply just getting older.

Morning stiffness is the main symptom of rheumatoid arthritis (RA), a chronic condition that causes pain and inflammation in the hands, wrists, knees and ankles. When experiencing morning stiffness, your joints may feel tight and pop or creak as you get out of bed. You might have trouble doing routine things like brushing your teeth or pouring your coffee. It could take an hour or more for the pain and stiffness to ease up. But it doesn’t have to be debilitating!

Keep Pain Medicine Near the Bed

Take your pain medicine an hour before you get out of bed. This will take some planning but don’t rush to your feet when you wake up. You may need to set your alarm for an hour earlier than your usual wake time.

Have a snack and a glass of water on hand to put something on your stomach, take your medicine, and relax. Do something soothing in bed before starting your day. Or roll over and catch a few more Zzzs before waking up at your normal time. When you do get up and moving, the pain medicine should start to kick in and relieve some of the discomfort.

Gentle Stretches In Bed

This step should take no more than five minutes. Before you hop out of bed for the day, try these soft stretches to warm your muscles and joints and improve mobility.

Wrist Extension

Hold arms straight in front of you with palms facing down
Make fists with your hands
Flex wrists so that your fists move downward, then extend wrists so that your fists move up and back toward you

Repeat 10 to 20 times. If shoulder joint pain makes it difficult to keep the arms raised, lower them to a more comfortable angle.

Elbow Stretch

Lie on your back next to the edge of the bed. Let your forearm and hand hang off the bed relaxed, palm up. Only your upper arm should be on the bed.
Gently straighten your arm fully until you feel a stretch in the elbow. Keep your hand relaxed.
Hold for 30 seconds. Then relax your arm.

Repeat 2 times.

Ankle Extension

Straighten the legs
Extend the ankles, so that the toes point away from the body
Flex the ankles, so that toes move back and toward you

Repeat 10 to 20 times.

This stretch may help relieve swelling if it is done while feet are elevated, for example, lying down while feet rest on a pillow. If done standing, this stretch can help strengthen the ankle joints.

Toe Curls

Curl all the toes down, toward the sole of the foot
Slowly uncurl toes and then extend them up and back, towards the top of the foot

Use A Heating Pad

If you add this step to your routine, it might help to do it before you stretch. Heat treatments enhance circulation to soothe stiff joints and tired muscles, making physical activity easier and less painful.

Electric heating pads work well and would make it easier for you to stay in bed until your joints feel warmed up. DIY options, however, work just as well.

You can take a thick sock filled with uncooked rice or a similar substance and heat it in the microwave for no more than one minute. You can also microwave a damp towel and place it on the stiff area.

Raise The Temperature

Here are some other ways you can keep your problem areas warmed up if morning stiffness follows once you get out of bed.

Literally, raise the temperature in the home.
Take a hot shower.
Put your clothes in the dryer before putting them on.
Use pocket warmers or heat packs for your hands.

Slow and steady in the morning is key for those of us living with rheumatoid arthritis. Take some time to practice your breathing, which will reduce stress and pain down the line. Don’t be afraid to ask for help with daily tasks. Take it easy, and be well.

By Ashley Jay | Published June 6, 2025