A Helpful Guide to Muscle Stiffness Pain

Written by: Nurudeen Tijani (Wellness and Pain Relief Fitness Coach)

Article Summary

• Why does muscle stiffness cause pain? — Muscle stiffness occurs when tissue loses elasticity and can’t absorb stress properly. This leads to discomfort, reduced movement, and recurring pain.
• Why is this happening? — Common causes include magnesium deficiency, dehydration, and a lack of regular myofascial release. Over time, muscles shorten, tighten, and become restricted.
• Why does the pain keep returning? — Most treatments focus on short-term relief instead of restoring muscle pliability. When muscles remain stiff, they continue to handle stress poorly, leading to recurring tension, knots, and pain.
• How do I resolve it? — Lasting relief comes from restoring hydration and magnesium levels while regularly releasing muscle restrictions so tissue can function without pain.

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Understanding Muscle Conditions

To effectively resolve muscle stiffness, it's important to recognize the various conditions that can occur.

Unhealthy Conditions

• Shortened Muscle: A tissue that has decreased in length, often due to lack of stretching or overuse, leading to a reduced range of motion
• Tight Muscle: A tissue that feels rigid and less flexible, often due to overuse, strain, or poor posture
• Stiff Muscle: A tissue that is less elastic and more resistant to movement, often due to prolonged inactivity or overexertion
• Tense Muscle: A tissue in constant contraction, often due to stress or overexertion, leading to discomfort and pain.
  
• Weak Muscle: A tissue that lacks strength, often due to inactivity, injury, or neurological issues
• Knotted Muscle: A tissue that has developed trigger points, knots, and feels ropey, often due to stress, overuse, or poor posture
• Muscle Restrictions: A state involving all the above conditions, leading to limited movement or function due to tightness and knots.
  
• Dysfunctional Muscle: A tissue that does not function properly due to restrictions, including injury, overuse, or other underlying conditions.

Healthy Conditions

Muscle fibers in a healthy state have qualities that allow them to function efficiently and without pain. Understanding these conditions helps in maintaining healthier tissue and preventing issues.

• Elastic Muscles: can stretch and return to its original length without damage. This elasticity allows for a full range of motion and reduces the risk of injury.
• Pliable Muscles: are soft and flexible, making them less prone to injury and better able to absorb the stress of physical activity.
• Flexible Muscle: A tissue that can stretch easily, allowing for a wide range of motion and reducing the risk of strain or injury

In this video, I demonstrate the Pliability Test on the forearm extensors. Tension in the extensors causes pain on the outside part of the elbow. This type of tension is present in different muscle groups throughout the body.

Jump to a specific section of the article:

1. Causes
2. Symptoms
3. Non-surgical Treatment
4. Next Step & Getting Started

Causes of Muscle Stiffness

Stiffness can arise from various factors, including lifestyle habits and underlying health conditions. Here, we explore general and root causes.

General Causes

• Overuse and Inactivity: Both repeated physical activity without adequate rest and extended periods of inactivity can lead to muscle fatigue, stiffness, and tightening.
• Poor Posture: Maintaining improper posture can put undue stress on muscles, resulting in stiffness.
  
• Stress: Emotional stress can cause muscles to tense up.
• Injury: Trauma or injury can lead to muscle stiffness during the healing process.

For medical conditions the cause muscle stiffness, visit Mayo Clinic and Cleveland Clinic.

Root Causes

1. Magnesium Deficiency

• Role of Magnesium: Magnesium is crucial for tissue function and relaxation.
• Effects of Deficiency: Lack of magnesium can cause muscle cramps, spasms, and stiffness. Muscles are more likely to become tense without adequate levels.
• Prevalence: "The Magnesium Miracle" highlights that around 40% of the body's magnesium is in the muscles, with 70-80% of people being magnesium deficient.

2. Tissue Cell Dehydration

• Importance of Hydration: Adequate hydration is essential for proper muscle function.
• Effects of Dehydration: Dehydration can dry and stiffen tissues, causing discomfort. Water constitutes 76% of muscle mass and is vital for function. Studies show 75% of Americans are chronically dehydrated, emphasizing the importance of proper hydration.
  

3. Lack of Myofascial Release

• Prevalence of Musculoskeletal Diseases (MSDs): According to a study by the United States Bone and Joint Initiative (USBJI), over half of American adults—124 million people aged 18 and over—suffer from musculoskeletal diseases, making it the leading cause of disability. According to our study of musculoskeletal pain, the trend continues to worsen.
• Definition of MSDs: These disorders involve injuries or conditions affecting the muscles, nerves, tendons, joints, cartilage, and spinal discs.
• Role of Muscle Restriction: Muscle restriction is common in most MSDs, contributing to pain in the back, neck, knees, elbows, shoulders, and legs.
• Myofascial Release Techniques: Techniques like foam rolling or massage relieve tension in the fascia, the connective tissue surrounding muscles. Without regular myofascial release, muscles can become restricted, tight, and stiff.
• Benefits of Myofascial Release: According to the NIH, these techniques help alleviate muscle restrictions, enhance tissue mobility, and improve flexibility.

This photo shows a group of magnesium-rich plant food and trigger points in a human.

This photo shows the percentage of water in the human body and organs. Source: svalbardi.com

Symptoms of Unhealthy Muscles

• Pain and Discomfort: Persistent aches or sharp pains in the muscles, commonly affecting the lower back, neck, and shoulders.
• Limited Range of Motion: Difficulty moving joints through their full range, often impacting the shoulders, hips, knees, and neck
• Swelling and Tenderness: Inflammation and sensitivity in the affected area, typically seen in the forearms, calves, and wrists.
• Muscle Fatigue: Tiredness or weakness in the legs, arms, and lower back.
• Muscle Spasms: Sudden, involuntary contractions of the muscles, commonly occurring in the calves, hamstrings, and quadriceps.
• Muscle Cramps: Intense, painful contractions of the muscles, often affecting the calves, feet, and hands.
• Knots or Trigger Points: Hard, sensitive areas within the muscles that cause pain, frequently found in the upper back, neck, and shoulders.
• Joint Weakness: A feeling of instability is typical in the knees, ankles, and wrists.
  
• Joint Crackling: Audible sounds or sensations of cracking or popping in the joints, often experienced in the hip, knees, shoulders, neck, wrists, and feet.

• Muscle Pain: Discomfort when flexing or stretching the muscle, often affecting the shoulders, hamstrings, and calves.

Non-Surgical Treatment and Prevention

How to Address Muscle Pain and Maintain Healthier Tissue

Resolving discomfort involves addressing symptoms and underlying causes while adopting habits that promote ongoing tissue health.

Based on research and experience, here are some effective strategies listed in order of priority:

1. Self-Myofascial Release (SMR): Use massage balls to release tight muscles. SMR is an effective and reliable way to reduces tension.
2. Magnesium Supplementation: Magnesium supplements can help address deficiencies contributing to muscle stiffness and cramps. Remember that not all magnesium is the same. Individuals must take the right type and amount to ease the pain.
3. Hydration: Ensure you drink enough water throughout the day to keep your muscles hydrated and functioning properly. According to MedicineNet, not all water is the same. Compared to standard water, alkaline ionized water offers better hydrating properties since it contains smaller molecules, which are more readily absorbed by cells, aiding in quick rehydration.
4. Sauna Therapy: Spending time in a sauna can help relax muscles, improve circulation, and promote overall tissue health.
5. Stretching Exercises: Gentle stretching can help improve flexibility and reduce stiffness. It is essential to stretch regularly, especially before and after physical activity.
6. Manual Therapy: Techniques like cupping, dry needling, and massage therapy can relieve tension and improve flexibility.
7. Rest and Recovery: Essential for healing and preventing further injury.
8. Heat Therapy: A heating pad or warm towel relaxes tense muscles and increases blood flow.
9. Cold Therapy: Ice packs reduce inflammation and numb pain, especially for acute injuries.
10. Physical Therapy: A physical therapist can design a personalized exercise and treatment program to address imbalances, improve flexibility, and strengthen weak tissue.
11. Pain Relief Medication: Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) can help reduce pain and inflammation.
12. Topical Anti-Inflammatory Solutions: Applying creams or gels that contain anti-inflammatory ingredients can provide localized relief.

Here are additional tips to maintain healthy muscles

• Regular Exercise: Engage in a balanced exercise routine like strength training, cardiovascular activities, and flexibility exercises.
• Proper Nutrition: Eat a well-balanced diet rich in essential nutrients, including protein, vitamins, and minerals, to support tissue health.
• Stress Management: Practice stress-reducing techniques such as yoga, meditation, or deep breathing exercises to reduce tension in the body.
• Proper Posture: Maintain good posture during daily activities to avoid unnecessary strains.

Healing Time

With proper hydration, magnesium supplementation, and SMR, restrictions can resolve within 3-10 days. Perform SMR on affected muscles 2-3 times daily for faster results.

Ready to take the next step?

The TitaniumPhysique Program is designed to eliminate muscle stiffness, so daily activities no longer feel limited.

 Yes, I’m ready to eliminate pain 

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