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This puts the muscles on the front of the hip hip flexors in a shortened position, and the muscles on the back of the hip glutes in a lengthened position. In addition, as you sit at a desk reaching forward to work on a computer, your chest muscles pectorals will be in a shortened position, while your upper back muscles rhomboids will be in a lengthened position. The key to preventing this tightness due to decreased range of motion is three-fold.
It is important to maintain proper posture , even while seated. You should also specifically strengthen those small muscles which have become lengthened and weak. Lastly, you should make sure to stretch the tightened muscles , specifically the chest and hip flexors. Another time when muscles tighten up is during exercise, for example, a muscle cramp.
Cramps are unpleasant, often painful sensations caused by a variety of factors that include muscle fatigue, low sodium, or low potassium. When muscles contract, the muscle fibers shorten, increasing tension in the muscle.
When the contraction is completed, the muscle fibers lengthen and decrease tension. During a muscle cramp, however, the muscle fibers remain shortened and are unable to lengthen due to fatigue or improper hydration and nutrition. Forcibly stretching the muscle when it is in such a tight, contracted form can tear the muscle fibers and lead to injury. Allow the muscle spasm to relax and recover before attempting to stretch out the cramp.
In order to prevent these from occurring in the future, make sure to be properly hydrated , properly fed , and not overly fatigued when exercising. If engaging in exercise bouts lasting longer than 60 minutes, consuming an electrolyte replenishing drink may help prevent muscle cramps. Muscles can also tighten up following exercise. The most memorable martial artist I ever worked with — a formidable, grizzled old practitioner of Aikido — was also one of the least flexible.
Subjective sensations of stiffness are amazingly unrelated to objective measures of flexibility. There are some instructively familiar circumstances where we get stiff: the early stages of cold or flu, and the soreness that follows a relatively big bout of exercise delayed onset muscle soreness , or the complaints of joints and tendons that have succumbed to overuse injuries like patellofemoral syndrome or plantar fasciitis.
Infections clearly involve inflammation and immune system activity, and many infections cause stiffness. All of these problems usually involve actual pain as well as stiffness.
We can infer from this that some stiffness must have something to do with mild tissue irritation. But lots of people are stiff without an obvious cause like this. So what else could be going on? There are much subtler causes of stiffness. How could we have tissue irritation without an obvious source?
Chronic mild to moderate tissue inflammation has many possible causes, and is probably more prevalent and persistent than most professionals realize. Everyone gets more inflamed as they age. But then there are also many young people who feel stiff. What could be going on with them? Some tissues probably create stronger sensations of stiffness when irritated, and muscle is a prime candidate. But why would muscle get irritated, other than a big workout? They may, because the dominant theory is that trigger points are micro cramps.
On the other hand, that theory is old and controversial, 15 and trigger points could be pure neurology and sensation. There is usually a diffuse halo of stiffness and tightness around either type of trigger point. Some pathologies involve actual range-limiting muscular rigidity and spasticity — dystonia — which puts garden variety stiffness into an interesting perspective.
Dystonia is a lot of things. Major examples:. So, how can you tell if you have dystonia, as opposed to just a sensation of stiffness? It's not easy, and it might not be possible.
But dystonia-powered stiffness usually involves genuine limitation of range of motion and, often, signs and symptoms of some other pathology , which usually become more prominent as time goes on.
Believe it or not, there is a very rare disease specifically defined by stiffness called stiff-person syndrome. It is a rare neurological disorder, probably autoimmune in nature, causing rigidity in the trunk and limbs, an abnormally hunched posture and spasms that are set off by stressful and startling stimuli a severe case of dystonia with a specific, rare cause.
Contracture is a permanent shortening or shrinkage of tissue. Frozen shoulder is one of the only common musculoskeletal problems caused by a true contracture. And yet, there is also evidence that at least some cases of frozen shoulder are in fact a form of spatisticty, a clenching shoulder. Why do I have symptoms of tight pelvic floor muscles?
There could be many reasons for tight pelvic floor muscles. Single Unisex Rectal Magnetic Dilators. Slippery Stuff Gel Personal Lubricant 4 fl. Related Articles. Your healthcare provider or physical therapist may have recommended dilators What are dilators used for?
Vaginal dilators are pelvic wands used to strengthen vaginal muscles Premature Menopause and Why Sex Hurts. View All. Share Tweet Pin it. Treating fascia pain often requires using more than one therapy.
Most people experience tense muscles from time to time. If you continue to have pain despite efforts to relieve it or if pain interferes with sleep or daily activities, talk to your doctor or integrative medicine specialist.
Health Home Wellness and Prevention. What is fascia? Factors that cause fascia to become gummy and crinkle up called adhesion include: A lifestyle of limited physical activity too little movement day after day Repetitive movement that overworks one part of the body Trauma such as surgery or injury Is it fascia pain? Myofascial pain syndrome is a condition in which those trigger points cause pain to occur: During movement When pressure is applied In seemingly unrelated parts of the body referred pain Treatment focuses on relieving pain and getting tight fascia and muscle fibers to relax.
How to Keep Fascia Flexible Keeping your fascia healthy has many benefits. Have a desk job? Take at least a two-minute break every hour to stand up and move around, which helps fascia stay supple. Consider walking meetings or stand up and walk while participating in conference calls.
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