“I just feel stiff — I suppose it’s my age.”
It’s something we hear almost every day from people in their 50s, 60s, and 70s.
That morning stiffness, the achy hips after sitting too long, or the sense that your body just doesn’t bounce back like it used to — it’s easy to assume that it’s simply part of getting older.
But here’s the truth:
👉 Stiffness isn’t inevitable.
👉 It’s a sign your body is asking for movement — not decline.
What’s Really Behind That “Stiff” Feeling?
As we age, our bodies naturally change — muscle mass decreases, connective tissues lose elasticity, and we often move less during busy midlife years.
That combination can cause:
- Reduced joint lubrication (your joints literally dehydrate from a lack of movement)
- Tight muscles and fascia from sitting or repetitive routines
- Postural imbalances (especially from phone use and desk work)
- Mild inflammation in the joints when movement is limited
But these are all modifiable factors.
Your body has a remarkable ability to adapt and recover — when you give it the right input, in a gradual and controlled way.
The Movement Decline Loop
Many people in their 50s notice a cycle that looks like this:
🧍 Less movement → 🧠 More stiffness → 😣 Avoids movement → 💪 Muscles weaken → 🦴 Joints feel worse
The key to breaking that loop isn’t rest — it’s targeted movement.
At Thorpes Physiotherapy, our skilled Physio’s can identify which areas are tight, which are weak, and how to move safely without flaring up symptoms.
The Science of Staying Supple
Research shows that even moderate exercise can improve joint mobility, circulation, and tissue resilience at any age.
NHS Guidelines suggest that adults aim for at least 150 minutes of moderate intensity activity each week (see below)
Regular movement:
- Keeps synovial fluid (your joints’ natural lubricant) flowing
- Improves muscle tone and postural support
- Reduces pain sensitivity and inflammation
- Boosts confidence and independence
You’re not trying to move like you did at 25 — you’re working to move well for the next 25 years.
Practical Steps to Reduce Stiffness (Starting Today)
I would like to share some top tips that I have learned from over 24 years of being a Physiotherapist, that can make a big difference:
- 🕓 Move every 30–45 minutes.
Stand up, stretch, or walk — your joints hate stillness more than age. - 🧘 Prioritise mobility over flexibility.
Dynamic movements (like controlled circles, squats, or gentle spinal rotations) are more beneficial than static stretching. - 💪 Add strength training twice per week.
Building strength supports your joints and prevents that “creaky” feeling. - 💧 Stay hydrated and eat anti-inflammatory foods.
Think colourful vegetables, oily fish, and plenty of water — your joints will thank you. - 😴 Sleep and recovery matter.
Your tissues repair themselves when you rest. Don’t skip this vital phase.
When to See Us (A Physiotherapist)
If stiffness lasts more than a few weeks, limits your daily life, or is paired with pain, don’t ignore it. Also, if you feel a little overwhelmed and aren’t sure where to start, we can guide and support you.
During an assessment, we can pinpoint the cause — whether it’s tight hip flexors, early arthritis, or posture-related imbalance — and design a plan to get you moving freely again.
At Thorpes Physiotherapy, we use a combination of:
✅ Personalised movement assessments
✅ Hands-on therapy to release tension
✅ Tailored mobility and strength programs
✅ Expert education to keep you confident and independent
The Takeaway
You don’t have to accept stiffness as “just part of getting older.”
With the right approach, you can stay mobile, strong, and pain-free well into your 70s and beyond.
Movement is medicine — and it’s never too late to start.
Ready to Feel Freer in Your Body?
Book your assessment today and start investing in your mobility and independence for the years ahead.
👉 If you would like more information or help, either click the button below to book online or call 01276 37670
If you are unsure if Physiotherapy or podiatry is the correct route for you and would like to speak to one of our experts first, free of charge, then please click here.
Warm regards
Jonathan Smith (MSc BSc FSOMM MCSP SRP)
Director of Thorpes Physiotherapy