Do Your Knees Feel Stiff In The Morning?
Try this simple daily routine to relieve knee stiffness in the morning.
Almost there! Please complete this form and click the button below to gain instant access.
Fill Out The Form To Claim YOUR Copy Of “5 Ways To Stop Annoying, Irritating Knee Pain” (...It’s Currently FREE!)
What Caused Knee Stiffness in the Morning?
When you sleep, your joints don't move much. That lack of movement lets fluid settle and muscles tighten. This makes your knees feel stiff and sore when you first wake up.
Step 1: Loosen the Knees
Sit at the edge of your bed with your feet dangling. Gently swing your legs back and forth for 10–20 seconds. This helps move synovial fluid through your knees, which lubricates the joints and makes them move more easily.
Step 2: Warm Up the Ankles
Move your ankles up and down by pulling your toes toward you, then pointing them away. Straighten your knees a bit to stretch the calves. This prepares your lower legs to take weight when you stand up.
Step 3: Activate Arch Muscles
Turn your feet slightly inward and scoop the arch up by using your toe and foot muscles. This activates the tibialis posterior muscle, which helps support your arch and knee alignment when walking.
Step 4: Stand Up Properly
Place your feet flat on the floor and dome your arches again. As you stand up, drive your knees slightly outward and lean forward. This lines up your knees with your feet and reduces stress on the joint.
Step 5: Sit-to-Stand Strengthening
Once you're fully awake, do five sit-to-stands from a chair. Scoot to the front, dome your arches, lean forward, and stand by squeezing your glutes. Slowly sit back down and repeat.
Final Tips
As you walk to the bathroom, keep your arches lifted and take shorter steps.
When sitting on or standing from the toilet, use the same strategies: drive knees out, lean forward, and use your glutes to stand.
These steps can help relieve knee stiffness in the morning and make your day more comfortable.
Need More Help For Knee Pain or Stiffness?
If you live in the St. Louis area and need more help for knee pain and stiffness, we'd be happy to help you here at More 4 Life.
Just tap the button below to request an appointment with one of our specialist physical therapists.