How To Avoid And Deal With Tight Muscles
Muscle tightness is an irritating sensation of discomfort, tension, or stiffness that isn't quite experienced as outright pain. However, contrary to what you might expect, areas that feel "tight" are usually not literally "tight," at least in the sense that they don't often indicate a limited range of motion in the affected area.What has more often been associated with tightness is actually self-protectiveness of the area, which is often your brain's reaction to increased inflammation of the area, which itself could be due to a variety of causes.
For instance, fleeting exercise-induced tightness may just be a facet of inflammation caused by the normal exercise recovery process, especially if you're new to working out or tried a more intense routine than usual. In this case, it should disappear after three days at the most and should occur less and less as your muscles strengthen.
A more intense or persistent feeling of "tightness," may be a sign of an acute injury that requires medical attention, especially if you also experience redness, swelling, bruising, or decreased range of motion.Other factors that can cause or exacerbate post-exercise muscle soreness are failing to adequately warm up and cool down, poor form, improper footwear, or over-training.
Yet one doesn't need to exercise excessively or improperly to contribute to experience increased muscle tightness; it may also be an effect of limiting yourself to only one kind of exercise which requires you to use the same muscles again and again while others aren't used much at all.This can lead to overuse injuries or to muscle imbalances, which, ironically, can also be caused by an overly sedentary lifestyle. Spending too much time sitting in one posture will overwork some muscles and under-work others, causing the overworked areas to become "tight" and the under-worked areas to become weaker.You may be able to avoid this by being more active during your workday, using techniques like ergonomic chairs, standing desks, and brief stretches or walking breaks throughout your day.
If you've already developed these imbalances, you may able to find relief in stretching your tight muscles and strengthening surrounding weak ones. You may also experience temporary tightness after remaining in any one position for too long as circulation slows blood flow to parts of your body, in which case you should probably just get up!Other potential causes of tightness include muscle "knots," which can be reduced by techniques like targeted massage or foam rolling. Anxiety may also be a factor in tightness, in which case you may want to reduce your stress levels, make an effort to relax, or, in extreme cases, try therapy.
Some preventive measures other include staying hydrated and adequately nourished with anti-inflammatory foods and those that are high in minerals like calcium and magnesium, which are critical to muscle function.
Since sugar consumption and excess weight are both major drivers of inflammation, maintaining a healthy BMI and eating an overall healthy diet may also spare you a lot of discomfort.
Less frequently, to certain medical conditions ranging from the common cold or flu to far more serious issues, including tetanus, HIV, meningitis, mononucleosis, and certain autoimmune diseases. Then there's the even more unusual causes, like drug withdrawal, extreme heat or cold, and insect bites.
Most likely, though, your tight muscles are nothing a few simple lifestyle changes won't kick! For short term relief, however, you could also try a hot tub, sauna, warm bath, heat pack, or mild painkillers!