Stiff and sore

June 4, 2009 3:27 PM

Are stiffness and aches and pains a pretty normal part of just being 48 years old? How about muscle cramps?

Last few years I've noticed that my joints are pretty ache-y when I move after not having moved for a while (30 min, say). It pretty much goes away after moving around, but it's hard to get up off the couch and I'm literally limping a bit for a few minutes afterwards. My history is that I've never been in great shape. I weigh about 300 lbs but it's not as bad as it sounds as I'm about 6'4". But, I know, 300.

When I first wake up and go downstairs, I'm so stiff I have to kind of walk sideways down the stairs. (I did break my right leg pretty severely about 15 years ago and also about 25 years ago) I also get random muscle cramps all the time, all kinds of muscles, in my arms, chest, back, legs, anywhere. Sometimes I'll be standing at a cocktail party and have to leave the room because suddenly the muscles in my ribcage will start spazzing, or I'll have to pull over driving because it's so painful. Or in the dentist chair, or while getting busy .So: stiffness, cramping. Overweight, old.

Will losing weight and getting more exercise fix this? Or do I simply need to be younger?

posted by anonymous to health & fitness (19 comments total)

Well I'm the same age and don't have that level of stiffness and cramping going on. Losing weight, getting more active - try yoga as well as other fitness - will help. You might also up the amount of potassium in your diet since that can help with cramps. Oranges and bananas are both good sources. I find everything works better the more active I am. When I get busy and don't get to the gym I am more tired and more stiff.

I aim to be like my late great-aunt who could sit on the floor with her legs straight in front of her and put her forehead on her thighs. She did yoga daily and stayed that flexible at 94+.
posted by leslies at 3:32 PM on June 4

6'4 and 300 pounds is rather heavy.

Consider that Shaquille O'Neal, no stick himself, is 7'2 and 320 pounds or so.

Lose weight. Do exercise, etc.
posted by dfriedman at 3:49 PM on June 4

Pilates, learning about body mechanics and so forth, has really helped me tremendously with this kind of thing. I'm 43 and fat, and lots of people told me "you have to lose weight" but I have found that a good stretching regimen, with my Pilates trainer, combined with learning to sit, stand, and walk productively, has reduced my joint pain and general achiness to very occasional things--for instance, I'm a little achey this week after being up all night with my partner in the ER, not getting enough sleep for a few days while he was in the hospital, and what sleep I did get being in a chair in his hospital room. Otherwise I no longer suffer with this.

I have found it really worthwhile to work one-on-one with a trainer, despite the expense, because it's very hands-on and has really helped me get what I'm supposed to be doing.

Vaguely I have a sense, like leslies, that the cramping can indicate a vitamin deficiency. That might be something to check with a doctor about.
posted by not that girl at 3:53 PM on June 4

IANAD but that sounds like arthritis.
posted by run"monty at 4:05 PM on June 4

I think that a certain amount of stiffness & aches will increase with age, and I also think that excess weight will increase both. I don't know, though, if you could have another problem.

I would heartily recommend tai chi, yoga, and pilates (or any martial art) to most people. I don't think it's the best option for someone who is very overweight, though. For three years I took a class that combined those three and it was really, really good for flexibility, strength, preventing injuries, and more. It was really great in helping with my back problems. However, after three years I was trying to understand why it was getting harder for me, not easier, plus I had developed some serious problems in my wrists and my shoulders were also starting to hurt. I finally realized that since I had gained about 25 lbs. in the previous year (and I was already a little overweight), I was putting too much stress on my joints while in the inverted positions. I had to stop the class, but it permanently damaged my wrists - the physical therapist says that there's nothing that can be done. For anyone at a healthy weight, these movements and exercises are great. For the overweight, be careful.
posted by onemorething at 4:06 PM on June 4

Five years ago at 41 and a little overweight I was the aches and pains (drama) queen. Then I began taking supplements - fish oil, zinc and magnesium, glucosomine - and over a period of weeks everything loosened up again. Now I can easily bounce out of bed, sit cross legged, and generally feel flexible.

I mentioned this to a friend who was recovering from a badly broken leg and he too has found supplements, especially fish-oil, to be very helpful. Glucosomine is particularly good for joints but apparently doesn't work for everyone.
posted by Kerasia at 4:13 PM on June 4 [3 favorites has favorites]

I agree on the cramping -- sounds like some additional fruits and veggies might help there. The sore joints sound like osteoarthritis -- which pretty commonly start to manifest in the late 40s. The extra weight is hard on your joints. Losing some it and doing some stretching and strengthening exercises will definitely help with that.
posted by rhartong at 4:14 PM on June 4

when i asked my doctor about my achy joints--as you described above--he called it arthritis. aspirin helps a lot.
posted by lester at 4:31 PM on June 4

I was much achier in my mid forties, then I started with the Glucosomine and fish oil. My mom's orthopedist recommended cod liver oil to her so she purchased additional supplies for her elderly children, and I added it daily.

When I forgot my pill regimen (yeah, taking alot of pills makes you feel old) for a week or so last winter, what made me remember was the return to the crab walk down the stairs in the cold AM. If it's a placebo effect, I'm sure good at psyching myself out.

I started biking more in my forties, too. So actually, I feel better now at 50 then I did at 40. Cycling is very good for the joints, and it seems a majority of people at distance cycling events are over 40. And wearing spandex. All weight classes. You can, too.

But you are going to get older, so this is the time to take the weight off so you don't spend your dotage as a cranky old geezer, or at least cranky due to physical pain. Be kind to the joints that will keep you mobile for the next 40 years.
posted by readery at 4:50 PM on June 4

I was having trouble with muscle cramps and hand tremors. My shoulder would hurt for an hour after I got out of bed. It turned out to be a mild magnesium deficiency. Check with your doctor to make sure it's safe for you but I just take a 1/2 pill of magnesium when I start showing symptoms. If it helps but doesn't quite do the job, I take a little more. It's better to take a small amount since magnesium can be a laxative. My thinking is it's probably safer to take the least amount possible that works.
Losing weight would probably put less stress on your joints so that's a goal worth working on. It would also be a good idea to eat more fruits and veggies. It'll help with your weight and any vitamin or mineral deficiencies you might have. I need to take magnesium only rarely now since I've been pushing myself to eat more veggies.
posted by stray thoughts at 4:56 PM on June 4

Stop eating wheat for a few weeks and see if that works. It did for me.
posted by zadcat at 5:43 PM on June 4 [1 favorite has favorites]

Or better yet try an elimination or hypoallergenic diet - I found out all sorts of my aches and pains and headaches were due to foods I ate regularly, like eggs, corn and wheaty things.

Also, find a physiotherapist/kinesiologist/personal trainer who can show you some basic stretches and focused exercises based on your body and what it needs.

Oh, but first go to doctor! Or better yet a naturopath - they look at the whole picture instead of just this ache or that pain.

You'd be surprised at how changing a few important things about your lifestyle can make huge differences in your health!

Try to avoid sitting as much as possible. Even if your job is sitting. Get up and walk around more often. Drink LOTS OF WATER. Stretch. Work on posture.

Find a cheap fruit and veggie market and try eating as much fruit and veggies as possible. Really cram them in there. This is an awesome way to loose weight while getting super healthy. Swear off fries. Always get a salad.

And fish oil. Lots of fish oil (but make sure it's purified - no mercury).

I am only speaking from experience, none of it professional.
posted by smartypantz at 6:44 PM on June 4

No, these do not sound like ordinary aches and pains. Nor are they likely to be caused by your weight.

Arthritis, a vitamin or mineral imbalance/deficiency, or lack of proper stretching and exercise seem like the most likely causes, but celiac or other food allergies might also be the cause, as could the onset of diabetes (which often first manifests itself in joint issues, weirdly enough).

Probably the move is to get checked out by your doctor and, if necessary, a rheumatologist. Eating better and getting consistent, low-impact exercise with regular stretching can't hurt.
posted by Sidhedevil at 7:08 PM on June 4

A lot of the advice is good if it's general aches and pains from aging. But your sideways walk down the stairs is exactly what I do every morning because of Rheumatoid arthritis. The morning stiffness and stiffness after resting are classic symptoms.

Which joints are bothering you?
posted by saffry at 7:48 PM on June 4

I am close to your age and overweight. I sleep about 5 hours a night. I ate on the run all the time. I ached like you do. My knees and shoulders in particular. On June 1st I started my effort to lose weight specifically because my body hurt and I thought carrying the excess weight was the primary cause. No processed carbs or any sugar. Trying to eat low fat too. I lost 6 pounds this week. I know it is mostly water weight, but heck I was carrying it and now I am not. My bones do not feel any better. Not in the least. I still plan to lose the weight. 4 days is obviously too soon to tell. I am only a data set of one. YMMV. Good luck.



Consider that Shaquille O'Neal, no stick himself, is 7'2 and 320 pounds or so.

I do not think that the "official" weight listed by Shaq or any pro athlete is reliable. Nor the height. Shaq must be 350.
posted by JohnnyGunn at 9:04 PM on June 4

Nthing the doctor, supplements, etc (except for the Naturopath as I prefer a trained herbalist.) One more word: have you flipped the mattress lately? Sounds trivial, but, as you're getting yourself sorted, see if the mattress is supporting you properly as, if it isn't, it can aggravate any problems you're having with your joints. Just asking as DH had worn a groove in his before I made him replace it. If you don't know what to eat and don't want to starve or try some crazy diet or, worse diet pills, perhaps a nutitionist can help figure out what foods you should add to your diet if you're lacking vitamins/minerals.
posted by x46 at 9:14 PM on June 4

I'm about your size and have noticed some increasing stiffness and time goes by. Being active helps (after a while - at first you're going to hate life).

But I'm also going to Nth what someone said about your mattress. Try flipping it. It might even be worth getting a newer better one.
posted by Kid Charlemagne at 9:33 PM on June 4

Take a good look at your sleep situation -- you're in a high-risk population for sleep apnea. If it's an issue, getting that treated can help your body heal up at night the way it's designed to do, which can cut down on those morning aches. Also: tai chi.

Good luck, and feel better.
posted by Kinbote at 10:01 PM on June 4 [1 favorite has favorites]

I'm your age and about 40 pounds over my goal weight. I found that my first-thing-in-the-morning pain was plantar fasciitis. Stretching my feet and calves has helped a lot, especially doing a passive stretch of the foot before I get out of bed (put your ankle on your knee, use a hand to pull the top of your foot back, feel the stretch in your arch). There are lots of stretching exercises on the web and some past MeFi answers on this.

For me, more exercise = less pain overall, especially if the exercise involves sweating and drinking lots of fluids.
posted by PatoPata at 3:06 PM on June 5