Many people expect to “slow down” a little as they age. What some do not expect, however, is to experience stiffness, tight muscles, and joint pain that can impact daily life.
What is Age-related Stiffness?
Age-related stiffness refers to the overall sense of stiffness of the muscles, joints, and connective tissues like ligaments that are more likely to be experienced with age. This stiffness may occur independently or alongside diagnosed medical conditions such as osteoarthritis (OA), osteoporosis, fibromyalgia, or rheumatoid arthritis (RA).
Why Do Seniors Experience Stiffness, Aches & Pains?
Age-related changes to the musculoskeletal and nervous systems, like reduced muscle mass and decreased blood flow efficiency, along with compounding damage to joints that occurs over time, may increase the chances that someone feels “achy” or experiences ligament stiffness, muscle aches, and joint pain. In other words, gradual wear and tear that occurs over a lifetime can all contribute to someone feeling stiff and sore as they age.
Is Staying Fit with Age-related Pain Possible? What the Research Says
Research often discusses discusses factors such as the following as part of an overall healthy lifestyle (all under the guidance of a licensed healthcare professional), which may impact joint range of motion and muscle stiffness:
- Magnesium supplements
- Physical activity
- Sleep
- Hydration
- Physical therapy
- Diet
1. Magnesium Supplements
Magnesium is a mineral involved in many normal muscle and nerve functions. Some research has explored its role in musculoskeletal health, and low magnesium levels have been associated with muscle cramping or spasms in certain populations.
Various dietary and supplemental forms of magnesium are discussed in research literature. Decisions about supplementation, form, and use should be made in consultation with a licensed healthcare professional.
2. Physical Activity
Many experts agree that a sedentary lifestyle can lead to new or worsening pain in and around the joints as well as muscle stiffness, emphasizing the importance of a well-rounding exercise routine to help manage a wide range of health conditions, including chronic or acute pain and joint discomfort.
Public health guidance from organizations such as the Centers for Disease Control and Prevention (CDC) often discusses the role of regular movement in supporting overall health among older adults, including activities that focus on cardiovascular fitness, strength, balance, and flexibility.
Water aerobics, tai chi, Vinyasa yoga, and body weight exercises are all popular exercises that older adults may enjoy to help build muscle mass, gain better balance, and improve cardiovascular health.
3. Sleep
Sleep is critically important to both physical and mental health, with being well-rested contributing to better well-being, including potentially improved joint health outcomes. Plenty of evidence suggests that not getting enough sleep not only correlates to higher risks of arthritis and inflammation, but also may impact how the body processes pain.
It’s important for older adults to not only get enough sleep, but also to get enough quality sleep. The National Institute on Aging (NIA) notes that many older adults report feeling best with approximately 7 to 9 hours of sleep per night, though individual needs vary.
The NIA also states that potential ways people have reportedly improved their sleep quality include:
- Limiting caffeine intake, especially in the afternoon and evening
- Creating a bedtime routine
- Not using electronics like laptops and TVs in bedrooms
- Avoiding alcohol consumption, especially right before bedtime
4. Hydration
With the body being mostly water, it should come as no surprise that hydration plays a major role in someone’s health, including joint and muscle health. Specifically, a lack of hydration could potentially contribute to a weakening of cartilage that cushions joints, leading to painful friction and inflammation.
Unfortunately, one report found that many older adults in community settings were dehydrated. Part of this underhydration may be due to the fact that older people naturally lose the ability to feel thirst as often or as strongly as younger people do, meaning they have fewer bodily cues telling them to drink water. Additionally, many older people are on prescription medications that can result in fluid loss.
Proper hydration among older people can therefore be a serious health concern. This highlights the importance of awareness around hydration needs among older adults and those who support them. Ways to do so (that may be discussed with a licensed healthcare professional) can include adding water-rich foods like fruits into their diet and setting alarms to drink water at a certain time each day, creating a hydration routine that becomes second nature.
5. Physical Therapy
Sometimes physical therapy can help manage long-term joint pain and muscle stiffness. A trained and licensed physical therapist can help patients learn muscle-strengthening activities and other habits to help promote long-term muscle strength, improve joint mobility, and reduce pain and discomfort.
6. Diet
There just about isn’t any part of the body that is not impacted by diet; the musculoskeletal and nervous systems are no exceptions.
Evidence indicates that lifestyles that incorporate the following may better support muscle health (particularly in regards to maintaining muscle mass):
- Protein, including from lean meat sources
- Vitamin D, found in fatty fish and cheese
- Antioxidants, found in foods like blueberries
- Long-chain polyunsaturated fatty acids like omega-3 fatty acids
- Nitrates, found in foods like spinach and other leafy greens
Final Thoughts
There is no single-best way to combat stiffness in older adults. Instead, research suggests that people may be able to explore modifiable risk factors related to stiffness through lifestyle considerations—all under the guidance of a licensed healthcare professional—to enjoy better emotional and physical outcomes, increasing overall quality of life.
Disclaimer: This article is provided for general informational and educational purposes only and does not constitute medical advice, diagnosis, or treatment. Each individual’s health situation is unique. Readers should consult a licensed healthcare provider for guidance related to their personal health concerns.
Wendy Gores, RN