Why Are My Joints Feeling Stiff Lately?

You might be noticing stiff knees after walking, tight hips in the morning, or aches that weren’t there before. If this sounds familiar, you’re not alone. Joint stiffness can creep in for a variety of reasons—even when there’s no obvious cause.

Here’s what might be behind your discomfort and what you can do to feel better.

1. Changes in Your Routine

Whether due to travel, work demands, or shifts in daily habits, changes in your activity level can affect how your joints feel. Moving less—or moving differently—can cause muscles to tighten and joints to lose some flexibility, leading to stiffness.

2. Spending More Time Sitting

Long periods of sitting, whether at a desk, in the car, or on the couch, can compress joints and shorten muscles, especially around the hips, lower back, and neck. This often leads to discomfort or tightness when you finally get up to move.

3. Low-Level Inflammation

Joint stiffness can also come from low-grade inflammation, especially for people with arthritis, past injuries, or muscle imbalances. This inflammation may build gradually and become noticeable as persistent stiffness or discomfort.

What Can You Do?

• Move regularly. Even short, gentle walks or stretching sessions throughout the day can help keep joints lubricated and muscles flexible.
• Break up sitting time. Aim to stand or walk briefly every 30–60 minutes.
• Focus on posture and mobility. Simple desk stretches and mindful posture can reduce tension and improve comfort.
• Eat with intention. Include anti-inflammatory foods like leafy greens, berries, salmon, olive oil, and turmeric in your meals.
• Stay hydrated. Water supports joint health and tissue elasticity.

When to See a Physical Therapist

If you experience:

• Morning stiffness lasting longer than 30 minutes
• Difficulty with daily activities like walking, climbing stairs, or reaching overhead
• Pain that interferes with your lifestyle

It may be time for a professional assessment. A physical therapist can help identify the cause, improve mobility, reduce pain, and customize a plan to keep you moving well.

Ready to Feel Better?

At Purpose Physical Therapy, we offer personalized movement check-ups and rehab programs designed to help you reduce stiffness, regain strength, and improve your quality of life.

Schedule Your Movement Check-Up Today!