Joint stiffness is a common symptom of inflammation and therefore a symptom of chronic or over-use injuries such as Achilles tendonitis and patellar bursitis. Arthritis of your ankle and knee and tight muscles can also cause joint stiffness during running. Treatment includes rest, ice, non-steroidal anti-inflammatory drugs or NSAIDS and stretches. Consult your physician about worsening or chronic joint stiffness.
Inflammatory Response
Injuries and specific conditions cause your body to increase blood flow to the area and releases specific chemicals, which protect the injured area and start the healing process. Three major chemicals released are histamine, leukotoxin and necrosin. These chemicals increase cell permeability and trigger vasodilation or your blood vessels to dilate. This is called inflammation or the inflammatory response. Symptoms include redness, warmth, swelling and joint stiffness.
Arthritis and Overuse Injuries
Patellofemoral pain syndrome, tendonitis, bursitis and other knee and ankle overuse injuries solicit this inflammatory response and therefore may lead to joint stiffness. Rheumatoid arthritis is an example of an autoimmune disease, which is when your body inadvertently attacks your joints with the inflammatory response causing stiffness and pain. Previous injuries such as ankle or knee sprains and daily wear and tear leads to joint degeneration and osteoarthritis, causing stiffness as well. Furthermore, an injury or arthritis in one joint could cause you to compensate during running, placing additional stress on the unaffected joint and leading to stiffness in both.
Tight Muscles
Muscle tightness pulls on your joints and restricts normal movement, making your joints feel stiff. Thigh or quadriceps, calf and hamstring muscles are commonly tight, according to Suzanne Martin in the book "Stretching." Tight muscles result in poor posture and poor alignment of your joints, including your knees and ankles. Chronic tightness, poor posture and misalignment of your joints during running also increase your risk of injury and inflammation. Tight thigh muscles, for example, can cause your center of gravity to shift back toward your heels, increasing the force going through your heels and ankles.
Treatment
To reduce inflammation, follow the acronym R.I.C.E, which stands for rest, ice, compression and elevation. Ice several times a day in 20-minute increments and wear a compression wrap around your knee, ankle or both to prevent further inflammation and to provide support. When resting, elevate your foot and leg above your heart. NSAIDS like ibuprofen or prescription medications for arthritis may further help manage symptoms. Heat and stretch tight muscles daily, holding stretches for 20 to 30 seconds. As stiffness subsides, progress back into exercising such as swimming, biking and water walking. When you can return to running depends on the severity of your condition or injury. For some arthritis sufferers, running should be avoided. Additional treatments include physical therapy, cortisone injections and surgery. If you return to running, progress slowly, wear supportive shoes and stretch afterward.
References
- Cleveland Clinic: Inflammation: What You Need to Know
- University of Illinois McKinley Health Center: Overuse Knee Injuries
- American Academy of Orthopaedic Surgeons; Achilles Tendinitis; June 2010
- "BMC Musculoskeletal Disorders"; The Effect of Warm-Up, Static Stretching and Dynamic Stretching on Hamstring Flexibility in Previously Injured Subjects; Kieran O'Sullivan, et al.; 2009
- "Stretching"; Suzanne Martin, P.T. D.P.T; 2005
- "Rehabilitation Techniques"; William E. Prentice; 1999
