Got Tight Muscles? Here’s What You Can Do, Now!

By: Dr. Tiffany T. Butler | January 26, 2023 | Read Time: 5 minutes

“The pain you feel today will be the strength you feel tomorrow.” (Unknown)

Did you know that one of the causes of neck, back, and joint pain is muscle imbalance? Muscle imbalance is a result of opposing groups of muscles not working equally. Muscle imbalance may lead to pain, abnormal movement patterns, and weakness.

Let’s look at the movement of the elbow. To move your elbow into a flexed position, two things must happen: 1) the biceps muscles need to contract (muscle contraction is when the muscle fibers shorten, thereby decreasing the joint space); and 2) the triceps muscles need to relax (muscle relaxation is when the muscle fibers are lengthened, resulting in an increased joint space). If you attempt to flex your elbow and the triceps muscles are tightened or spastic, you may find it difficult to flex your elbow, resulting in a decrease in the range of motion of the elbow joint. The decreased range of motion can lead to inflammation (due to lack of joint mobility); and pain (the result of the inflammatory substances irritating the nerves and other soft tissues in and around the joint).

Muscle imbalance can result from poor posture, injury, or pathology (such as torticollis – a condition in which the muscles of the neck are tight or spastic on one side, causing the head to be fixated in a flexed and rotational position). Below are the causes of muscle tightness:

• Muscle imbalance
• Injury (such as a muscle strain or overuse injury from repetitive activities)
• Insufficient intake of calcium, magnesium, and potassium
• Sedentary or lack of exercise
• Pathology

Experiencing muscle tightness can be a temporary inconvenience if the underlying cause is not pathological. To achieve muscle relaxation and restore normal muscle balance, here’s what you can do, now:

3 Ways to Alleviate Muscle Tightness and Tension

#1: Stretch Daily

Stretch your body every day for at least 10 minutes. Be sure to warm up before performing the stretches. Perform both dynamic stretches as well as static stretches. Avoid bouncing or unnecessary movements when performing stretches to avoid injury. Not sure which stretches to perform, check out my book, Say Goodbye to Back Pain! Exercise, Nutrition, and More!

#2: Schedule an Appointment with a Chiropractor

If your muscle tightness is a result of an injury, consult with a licensed healthcare provider. Chiropractors specialize in the assessment, diagnosis, and treatment of soft tissue injuries such as muscle strains, and ligament sprains, and inflammatory conditions such as tendonitis and sciatica. Chiropractors perform spinal (and joint) adjustments to alleviate muscle tightness by improving joint mobility. Whenever we experience an injury to the joint, the muscles contract or spasm, which is a normal response to injury. The muscles contract or spasm in an attempt to stabilize the area and reduce further movement of the damaged joint. However, as you move through the 3 Phases of Soft Tissue Healing, the muscles should relax. If you continue to experience muscle tightness and spasms 5 days after an injury, schedule an appointment with your chiropractor or medical physician for further evaluation.  

#3: Get a Massage

There are numerous benefits of massage including, but not limited to, alleviating muscle tension, increasing blood circulation, break-up adhesive scar tissue, and providing an overall sense of relaxation. Seek the assistance of a licensed massage therapist, to determine what type of massage will be more suitable for your healthcare needs.

Dr. Tiffany T. Butler (aka “The Pain Doctor”) is a chiropractor, author, and entrepreneur. She leads Harmonious Living Chiropractic: Fitness & Wellness Center, a pain management practice, in offering healthcare solutions that focus on patient-centered care. Her team consists of individuals who are passionate about improving patient outcomes by providing chiropractic care, in conjunction with therapeutic procedures. Their services have helped hundreds of people find pain relief and improved their quality of life. To learn more about Dr. Butler visit https://www.drtiffanybutler.com/dr-butler/ 

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