Synovial fluid

By Richard Major
RHN, TA, ISSA Certified Personal Trainer for seniors

Most of the patients that I work with find that they feel the stiffest first thing in the morning. However, after a simple warm up and short walk, they notice that the stiffness is minimal. Have you noticed that in your daily activities?  The reason behind this has something to do with a fluid in between our joints known as 'Synovial Fluid.' The principal role of synovial fluid is to reduce friction between most of the joints in the body during movement. Synovial Fluid lubricates the space between most joints that are not reached by blood vessels that supply nutrition and lubrication. This occurs when pressure is applied to these joints. Not much pressure is involved with our joints during sleep, so the fluid is minimally secreted. This is a reason why stiffness is so common upon awakening. The good thing though, is the sooner you start moving your body, the sooner the fluid is secreted and thus the sooner stiffness decreases!    

Here are five simple exercises you can do in bed and one nutritional suggestion to help you get the most out of your synovial fluid:

1.     Spell the alphabet with your ankles

2.     Slide your heels to your bottom and back

3.     Push your knee into the bed

4.     Move your legs away from your body and back

5.     Bend your knees and lift your bottom off of the bed (Bridging)

And one nutritional suggestion: increase your consumption of omega 3 oils. These oils (fish oil, flax seed, cod liver oil) help provide the joints with lubrication and can ease inflammatory conditions.