How to Relieve Muscle Tightness
Muscle tightness can develop from overuse, trauma, stress or illness. According to the American Academy of Orthopedic Surgeons, muscle tightness increases the risk of muscle strain or tearing of muscle fibers during activity. Severe cases may require surgical intervention to repair. Maintain flexibility to relieve muscle tightness and reduce risk of injury.
Heat or Ice
Apply ice or heat to muscles to decrease tightness. Apply ice to tight muscles that develop immediately after injury. Blood vessels will constrict to decrease blood flow to the muscle and reduce inflammation. Place the ice over the muscle for 20 to 30 minutes every three to four hours. If the tightness continues for more than three days, switch to heat. Use a heating pad or make a microwaveable hot pack by pouring 2 pounds of dry white rice in a tube sock and knot the end. Microwave it for 30 seconds, adding 15 seconds at a time until the sock is hot. Apply heat to your tight muscle for 20 minutes every three to four hours. Blood vessels will dilate to increase blood flow and relax the muscle.
Massage your muscles to relieve tightness. Use lotion or baby oil to decrease friction between your fingers and your skin while you massage. Apply firm but pain-free pressure and move slowly in a circular pattern along the length of the tight muscle. Focus on areas of the muscle that feel hard or knotted -- massage will increase blood flow and decrease these spasms. Massage for several minutes or until you feel the muscle relax.
Stretch muscles to decrease tightness. If possible, apply heat for 15 to 20 minutes prior to stretching to increase blood flow and help the muscle relax. Slowly apply tension to the muscle until you feel a stretch that is strong, but not painful. Hold this position for 20 to 30 seconds without bouncing. Perform two or three repetitions and repeat several times each day while tightness persists. Overstretching a muscle can cause it to tear, leading to serious injury. Stop stretching immediately if you feel any pain.
Seek medical attention for muscle tightness that is not relieved with conservative treatments. Muscle relaxants and anti-inflammatory medication are often prescribed to help relieve muscle spasms. Sometimes interventions such as dry needling -- insertion of a small needle into a "knot" in the muscle to relieve the spasm -- and trigger-point injection -- injection of pain-reducing medication into the tight muscle -- are performed by qualified health care professionals to reduce muscle tightness.
- UC Berkeley: University Health Services: Preventing Headaches & Muscle Tension
- MayoClinic.com: Massage: Get in Touch With its Many Health Benefits
- Columbia University Medical Center: Muscle Spasms
- Monterey Peninsula College: Static Stretching Exercises & Flexibility Program
- Catalyst Therapies, LLC: Trigger Point Dry Needling
- American Academy of Orthopedic Surgeons: Hamstring Muscle Injuries
- Comstock/Comstock/Getty Images