Feeling Stiff and Achy? Physiotherapy Can Help!

stiff and achy

Feeling Stiff and Achy? Physiotherapy Can Help!

Everyone wakes up feeling some pain in their joints or muscles from time to time. But if you find yourself consistently waking up stiff and achy, it might be time for pain-relief work with a physiotherapist. Aching or stiff joints may be a minor problem that is easily remedied; in other cases, your doctor may have diagnosed a condition or ailment that will benefit from physiotherapy. We’ve worked with a wide range of patients who struggle with aches and pains, and NRG Athletes Therapy Fitness Winnipeg, CA would be happy to work with you to help you enjoy a better quality of life as well!

Why Am I Stiff and Achy When I Wake Up?

Joint tissues become irritated throughout the day and by the evening, when your mind is tired, you might not even notice it. When you fall asleep and remain mostly immobile overnight, that allows the inflammation to grow thicker and irritate the joints even more. The result is that when you wake up in the morning, your joints are stiff and achy. After you start moving around, the inflammation becomes more liquid-like and the pain will lessen. One common remedy for this, which your physiotherapist is likely to recommend, is that you stay properly hydrated throughout the day. Staying hydrated allows your body’s tissues to function at their normal pace, whereas dehydration slows down your chemical processes.

More Serious Medical Conditions

If your doctor has diagnosed you with a more serious medical condition that impacts your joints and tissues, physiotherapy can probably help. Here are some of the most common ailments that can be relieved with the guidance of a physiotherapist:

  • Rheumatoid arthritis.
  • Osteoarthritis.
  • Lupus.
  • Bursitis.
  • Gout.
  • Bone cancer.

All of these conditions can cause aching, stiffness and joint pain. A physiotherapist will work with you to help you try to achieve a greater range of motion with affected limbs or joints, and to relieve the pain so you can enjoy a better quality of life.

Tips for Stiff and Aching Joints

Your physiotherapy regimen will largely depend on your specific symptoms or diagnosis. However, there are a lot of common recommendations that work hand-in-hand with physiotherapy. Here are some tips that your physiotherapist will likely share with you on your journey to wellness.

  • Get Good Sleep. Getting enough sleep at night creates a circular benefit with physiotherapy exercises. When you get enough sleep, it increases your ability to effectively exercise. When you exercise regularly, it helps you to get better sleep. Better sleep habits and physical exercise are a powerful “one-two punch” for keeping aches and stiffness away.
  • Use Better Posture. If your work requires you to sit at a desk for long hours, or if you stay sedentary for long periods every day, try to get up every half hour for some light stretches. Move around to keep your circulation going, which helps to relieve joint pain. Proper posture when sitting or standing will help your joints to function properly. When we use bad posture, it puts strain on areas of the body that weren’t meant to be stressed.
  • Improve Your Diet. Be sure to consume lots of brightly colored fruits and vegetables. These healthy foods have more antioxidants and vitamins, which fight off the inflammation that can lead to joint pain. A better diet also helps you to get better sleep and helps your body receive more benefit from exercise.

Physiotherapy Exercises

You don’t have to be a bodybuilder or an Olympic-class athlete to work with a physiotherapist. Most of the exercises and stretches that your physiotherapist will recommend are simple to perform and don’t require any special equipment — and most of our patients are just regular people (not super athletes).

Contact NRG Athletes Physiotherapy Winnipeg, CA today to schedule a consultation on how physiotherapy can help you relieve those aches and pains!

Proper Hydration for Physical Activity

Water makes up 60% of the average person’s bodyweight, which means proper hydration is crucial in your day to day life. Proper hydration becomes even more important when you’re physically active. Here are some quick tips on how to remain properly hydrated before, during, and after an event or workout session. Keep in mind while reading through this article that hydration levels and fluid intake will vary among people based off many factors such as sweat rate, availability of fluids, time, temperature, and time.

BEFORE: Being well hydrated before a workout or event is just as important as being well hydrated during and after. You might even consider it the most important. Being properly hydrated prior to an event or workout makes sure you can perform at your highest potential. Adequate water intake is essential for our health and physical performance. Insufficient water intake can lead to a myriad of negative outcomes ranging from headaches and reduced athletic performance to heat injury such as heat stroke. It is recommended that before you workout that you ingest 0.08-0.12oz of water per pound of bodyweight 4 hours prior, or 0.05-0.08oz per pound of body weight 2 hours before. To put it simply, you should try an get 1.5-2 glasses of water before a workout.

DURING: Your main goal for hydration during a workout should be to match your sweat loss with your fluid intake. As you become more dehydrated, your performance will suffer, and your body temperature will rise, increasing your risk for heat illnesses or injury. Drink plenty of water during a session or event. DO NOT WAIT TILL YOU FEEL THIRSTY BEFORE TAKING IN MORE FLUIDS.

Plain water is good for one hour workouts or less, but if you know that you will be working out for longer, or that you will make you sweat more then usual due to a greater intensity or volume of exercise, then  it is recommended that you add 6-8% carbohydrates (sugars) to your water bottle or fluid that you’re using. It should also have 1-2% sodium to replenish the sodium that you’re losing in your sweat. Put simply, you should be ingesting some type of fluid that will properly replenish the electrolytes that you are losing during those intense workouts or events.

POST-WORKOUT: Keep ingesting fluids after your workout to replenish any loss of electrolytes and water levels during the workout. It is recommended that you ingest 20-24oz of fluid per pound of bodyweight lost after the workout. This includes any water that may come from your meals post exercise. You might also want a sport beverage of some sort to help you replenish and recover your sodium and electrolyte levels adequately.


BE SMART, AND STAY HYDRATED. It will help you recover, will help you avoid injuries, and will assure that you’re taking proper care of your body.

About the Author:  Patrick Piche is a Kinesiology intern at NRG Athletes Therapy Fitness.  He enjoys long walks on the beach and philosophy debate.

Reference: Trainer Tips: Hydration by NSCA Trainer Tips

Flat Feet: How Physical Therapy Can Help The Pain

Flat feet is caused by many things, genetics, age, weight, etc., and can create painful body issues. A physiotherapist can treat and suggest simple lifestyle changes like exercises to lengthen and strengthen muscles, shoes and insoles that will lift the arch and posture builders to engage and strengthen the core. But those with flat feet should understand what happens to the body when there is no arch in their feet.

What Does The Arch Do?

 The arches add elasticity and flexibility causing the middle of the foot to spread and close. Arches help absorb shock and are key to the foot’s strength and body balance. Arches also help distribute weight evenly around the entire foot. When the foot is flat, the rest of the body has to make up for no arch and adds additional burden on the feet, knees and back creating inflammation and pain.

Should Flat Footed People See A Doctor?

Some flat footed individuals experience no pain so there is no need to see a doctor or physiotherapist. But if there is pain in the foot, ankle or other body areas, flat feet could be the reason. See a doctor if the arches have dropped recently, there is pain in the lower limbs, supportive or orthopedic shoes fail to help pain or if the feet are continually heavy or stiff.

What Will A Physical Therapist Do to Help?  

A doctor or physiotherapist will review your individual issues  to determine the bigger picture. They will explain how the feet are the foundation of the entire body and keeping them strong will help alleviate pain throughout the body including ankle, knee and back pain. Things that are normally suggested are footwear with substantial arch support, insoles to relieve foot pressure, daily stretching exercises for both the feet and the legs, ice therapy to reduce inflammation, physiotherapy to correct the walking patterns or even ankle braces, injections or surgery for more extreme cases.

What Will Happen If Flat Foot Pain Is Ignored?  

If pain caused by flat feet is ignored, it could become worse overtime. Walking and other activities could become harder to participate in, the body’s balance will be effected and the pain will appear in other parts of the body, including muscle, joint and tendons. Bunions, calluses, plantar fasciitis, hammer toes, blisters and other painful problems will increase. Athletes will experience shin splints and fractures and overall quality of life will suffer.

The best advice is to contact a physiotherapist for flat feet treatment to prevent unnecessary body pain.