If you’ve ever worked with a physical therapist, you’ve probably heard the phrase “motion is lotion.” It’s one of our favorites — because it’s true!
Your joints are living, breathing structures that depend on movement to stay healthy. Without it, they stiffen, dry out, and weaken — kind of like a hinge that hasn’t been oiled in a while…think Tin Man. The good news? Just like the Tin Man, you can “oil” your joints every day through gentle, intentional movement.
At Vitality At Home Physical Therapy in Grand Rapids, we teach patients that even small motion creates big results. Whether you’re walking, stretching, or standing from a chair, each movement helps feed and protect your joints.
The Science Behind Motion-as-Lotion
When you move, your body does something magical at the microscopic level:
1. Synovial fluid circulates — This natural “joint oil” lubricates cartilage and cushions bones.
2. Cartilage absorbs nutrients — Like a sponge, cartilage soaks up nutrients from that synovial fluid when it’s compressed and released through movement.
3. Inflammation decreases — Regular motion improves circulation, helping your body clear waste products that trigger pain and swelling.
4. Muscles activate — Movement wakes up stabilizing muscles that support and protect your joints.
That’s why sitting too long — even if you’re “resting” your joints — often makes you stiffer later. Movement is what keeps those systems flowing.
How Arthritis Affects the Equation
Arthritis doesn’t just make joints ache — it changes how your body moves. Swelling, muscle guarding, and fear of pain often cause people to move less, which unfortunately speeds up the very stiffness they’re trying to avoid.
The key is finding the sweet spot: enough motion to keep your joints nourished, but gentle enough to avoid flare-ups.
Signs You May Not Be Moving Enough
You feel most stiff in the morning or after sitting
Short walks leave you feeling “rusty” rather than refreshed
You’ve noticed a gradual loss of flexibility (reaching, bending, turning)
Your balance or endurance has declined
If this sounds familiar, it’s time to build more movement into your daily rhythm — safely and strategically.
Small Movements That Make a Big Difference
You don’t need long workouts or fancy gym equipment. Consistency is what counts. Try these PT-approved “joint lubricators” you can weave into your day:
1. Morning Mobility Circuit (5 Minutes)
10 shoulder rolls
10 trunk rotations
10 ankle circles each side
5 gentle sit-to-stands
(Do this before breakfast or while the coffee brews — it wakes your joints up!)
2. Hourly “Movement Snacks” Set a timer to stand up and move every hour. March in place, stretch your arms overhead, or take a short lap around your home.
3. Seated Motion Minutes Can’t stand safely? You can still move! Try gentle seated marches, heel slides, or hand squeezes while watching TV.
4. End-of-Day Unwind Before bed, perform light stretching for hips, calves, and hands to prevent overnight stiffness.
PT Insight: The Movement Sweet Spot
When you have arthritis, too much motion (especially high-impact) can increase inflammation, while too little can lead to stiffness and weakness. That’s why personalized guidance from a physical therapist matters — we help you find that “just right” range. Our team at Vitality At Home evaluates your:
Current mobility and balance
Type and stage of arthritis
Daily routines and environment
Then we design a plan that fits you — not just your diagnosis.
How to Keep Your Joints Lubricated All Day
1. Alternate sitting and standing tasks. Folding laundry? Do half at the counter and half sitting.
2. Add gentle movement to chores. Swing your arms as you walk to the mailbox or do heel raises at the sink.
3. Stretch before transitions. Take 10 seconds to roll your shoulders before standing up.
4. Stay hydrated. Joint fluid depends on adequate water intake.
5. Warm up before outdoor activity. Michigan’s cool mornings can make joints feel tight — a quick 2-minute warm-up helps prevent “cold starts.”
What Happens When You Stop Moving
Without regular motion:
Synovial fluid production decreases
Muscles weaken, forcing joints to absorb more impact
Balance declines, increasing fall risk
Pain worsens as stiffness sets in
That’s why many people feel like their arthritis “suddenly got worse” after a few weeks of inactivity. It’s not a coincidence — it’s physiology.
Real-Life Example:
A Grand Rapids client in her late 70s came to us after avoiding walking for months due to knee pain. Within three weeks of gentle, guided movement (mostly standing and seated exercises), she regained enough confidence to resume her morning walks around the block. Her stiffness decreased, her mood improved, and she told us, “I forgot how good it feels to move again.”
That’s motion-as-lotion in action.
Bonus: The Mind-Body Connection
Movement doesn’t just lubricate joints — it lifts spirits.
When you move, your brain releases endorphins and serotonin, which reduce pain perception and improve sleep.
So when you walk, stretch, or even dance in your kitchen, you’re not just helping your joints — you’re supporting your whole self.
When to Seek Help from a PT
If pain or stiffness stops you from moving regularly, that’s where we come in. Physical therapists can:
Identify which movements are safe for your joints
Teach joint-protection strategies and energy conservation
Improve gait, posture, and flexibility
Prevent compensations that cause new pain
And because Vitality At Home specializes in in-home therapy for adults 55+, we bring this care directly to your living room — no need to travel or worry about Michigan’s unpredictable weather.
Start Lubricating Your Joints — Today
The best time to move is now.
Even a few minutes of gentle exercise each day keeps your joints nourished and pain-free.
Your movement is your medicine — your lotion — your lifeline to independence.
Call (616) 644-9155 or visit www.vitalityptgr.com to schedule your in-home arthritis mobility evaluation and discover how a personalized PT plan can keep your joints healthy for life.
Request An Appointment
Please fill out this form and we will contact you about schedule.
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