Muscle Stiffness: Causes, Treatment, and Prevention Tips

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

Muscle stiffness in athletes and active individuals is often due to magnesium deficiency, dehydration, and lack of myofascial release. This article explores these causes and offers effective treatment and prevention strategies.

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Table of Contents:

Muscle Conditions  |  Causes  |  Symptoms  |  Treatment  |  Resources

Understanding Muscle Conditions

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

Unhealthy Muscle Conditions

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

Healthy Muscle Conditions

Muscles in a healthy state have qualities that allow them to function efficiently and without pain. Understanding these conditions helps in maintaining muscle health 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 muscle 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 this muscle causes pain on the outside part of the elbow. This level of tension is present in different muscle groups in the body.

Causes of Muscle Stiffness

Muscle 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 more information, see resources from Mayo Clinic and Cleveland Clinic on medical conditions that cause muscle stiffness.

Root Causes of Muscle Stiffness

1. Magnesium Deficiency

• Role of Magnesium: Magnesium is crucial for muscle 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. Muscle Cell Dehydration

• Importance of Hydration: Adequate hydration is essential for proper muscle function.
• Effects of Dehydration: Dehydration can dry and stiffen muscle cells, 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 the 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 2024 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.

Ready to address the root cause of your pain?  Yes, I'm ready to eliminate muscle tension .

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

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

Symptoms of Unhealthy Muscles

Muscle stiffness often comes with symptoms of unhealthy muscles, impacting daily activities and overall well-being.

• 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 knees, shoulders, neck, wrists, and feet.

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

Treatment and Prevention

How to Treat Muscle Pain and Maintain Healthy Muscles

Effectively treating muscle pain and maintaining healthy muscles involves addressing symptoms and underlying causes while adopting habits that promote ongoing muscle 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 quickly and effectively reduces muscle tension. Get access to the TitaniumPhysique program for a detailed video guide. Ready to begin?  Yes, I'm ready to relieve pain .
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 muscle health.
5. Stretching Exercises: Gentle stretching can help improve muscle 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 muscle 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 muscle imbalances, improve flexibility, and strengthen weak muscles.
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 muscle health.
• Stress Management: Practice stress-reducing techniques such as yoga, meditation, or deep breathing exercises to prevent muscle tension.
• Proper Posture: Maintain good posture during daily activities to avoid unnecessary muscle strains.

Healing Time

With proper treatment, including hydration, magnesium supplementation, and SMR, muscle stiffness can resolve within 3-10 days. Perform SMR on affected muscles 2-3 times daily for fast results.

By following these treatment and prevention strategies, you can effectively manage muscle pain, improve muscle health, and prevent future issues.

For a detailed guide on performing these exercises effectively, get access to the TitaniumPhysique program. Ready to begin?  Yes, I'm ready to heal my muscles .

Below are some of the SMR exercises covered in the program.

How to release tension in the forearm with a peanut ball

How to release restrictions in the biceps with a peanut ball

How to release a tense levator scapulae (neck muscle)

How to release restrictions in the infraspinatus (shoulder muscle)

How to release restrictions in the shoulder (lats and subcapularis muscle)

How to release posterior neck muscles

How to release mid-back, lower trapezius, shoulder blade muscles

How to massage upper trapezius muscle

Additional Resources

For more information on managing muscle pain, explore these helpful articles:

• Neck Pain: Chronic Stiffness and Tension
• Elbow Tendonitis
• Forearm and Wrist Tendon Injuries
• Understanding Shoulder Injuries
• Upper Back Pain
• Lower Back Pain: Treatment and Prevention
• Hip Pain: Relief Exercises
• Knee Tendonitis
• Leg Pain and Foot Injuries

Remember, addressing the root cause of the pain is crucial for long-term relief. Take proactive steps today to ensure your muscles stay healthy and injury-free.

Ready to take the next step?

Get access to the TitaniumPhysique Program.  Yes, I'm ready to eliminate pain.

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