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Muscles Tightening Up

Leena Palande
Muscles tightening up usually indicates overworked muscles. Both physical and mental stress can lead to tightening up of the muscles or muscle spasms. Scroll down to know more
Virtually everyone experiences muscle tightness at some point in his / her lifetime. Muscle spasms are very painful, and their effect may last for some hours or even days on some occasions. Hypertonicity (increased muscle tension) is the main cause of tightening up of the muscles.
As the muscles tighten up, movement of the fluid gets seriously affected and they become rigid. This condition is very painful and it leads to restricted movement or the affected body organ. Due to excessive tonus, the muscle remains in a shortened state. This condition is referred to as 'muscles tightening up'.
Lower back or calf muscle tightness is very common. Restricted movement of the neck due to tightened up muscles must have been experienced by you some time in life. What causes tightening and stiffening of the muscles? Here is an overview.

Causes of Muscles Tightening Up

There exist several causes of muscle tightness. Nocturnal spasms often lead to muscles tightening up in the legs, the next day. Treatment for tightening up of muscles and flab in the stomach is a completely different issue. Here, we are considering tightness of muscles which results in difficulty in movement.
It is believed that mental stress can lead to muscle tightness. Excessive mental stress is many times held responsible for a frozen shoulder.

Necessary Reaction:

Sometimes, muscle tightness arises as a result of the body's reaction to mechanical imbalance. For example, if there is a problem in extending the leg to the rear, the hamstring will tighten up, facilitating the leg movement. But this would also lead to pain and discomfort in the joint. The body tightens up the muscles to protect overused muscles.
After excessive hard work, if you experience tightening of muscles in the back, then you need to provide sufficient rest to the overused muscles.

Physical Stress:

After excessive physical stress, you may experience tight and sore muscles. For example, after an intense workout or after experiencing the thrill of mountaineering, one is likely to complain about tight and sore muscles in the legs.
Gentle stretching, massage with essential oils, and application of hot water bag, etc., promote relaxation of the contracted muscles.
Immersing the legs in a hot water tub helps improve blood circulation and relieves pain. Normal blood circulation helps remove the accumulated acid from the affected area. You can apply a hot water bag and cold ice pack alternatively. This therapy also helps improve blood circulation (as blood vessels contract and expand).

Repetitive Motion:

Certain occupations like carpentry and sports like cricket demand repetitive hand motions. Overuse, stress or repetitive movements, is one of the main causes of tightening of the muscles.
Repetitive movements of the hands or legs can cause damage to the muscles, tissues, tendons and nerves in the elbows, shoulders, knees and heels; leading to pain, inflammation and muscle strain. The repeated activity does not give sufficient time for healing. Stopping the activity is the only solution for this type of muscle tightness.

Bad Posture:

This is one of the most common causes of muscle tightness. Wrong posture or postural stress can lead to tightening of the muscles in the back or legs. You should always sit straight while studying or working, especially in front of a computer.
You should check whether you are experiencing any kind of discomfort in the neck region as well. Sitting in a position for hours is not a good habit. Intermittent stretching, standing up, taking a leisurely walk, etc., can help prevent tightening of the muscles.

Lack of Exercise:

Unused muscles atrophy and the nearby connective tissues and fascia become dense and hard. You should slowly try to use the affected muscle. Start with low intensity exercises, and increase the intensity gradually.
Traditional exercises like push-ups are therefore considered better than exercises performed with the help of equipment. They involve several muscles at a time.
Remember, warming up exercises are essential before any exercise routine. Prolonged inactivity after childbirth or surgery can lead to tightening of the muscles too.
Apart from these causes, certain diseases and disorders can lead to tightening up of muscles.
  • Excessive exposure to cold.
  • Dehydration: Lack of sufficient water in the body.
  • Formation of stiff, inflexible scar tissue.
  • Sciatica: Compression of a spinal nerve root in the lower back.
  • Arthritis: Chronic disease leading to painful inflammation and stiffness of the joints.
  • Spasticity: A stroke can result in damaged brain cells or tissues leading to involuntary contraction of the muscles.
  • Poor neuromuscular efficiency or structural defects in the body.
  • Hypothyroidism: Thyroid not producing sufficient hormones.
  • Fibromyalgia: A chronic disorder characterized by widespread musculoskeletal pain and fatigue.
  • Puberty growth spurt when bones grow more rapidly than muscles.
Polymysitis: Weakness of limb and neck muscles, followed by severe muscle pain and swelling. Nutritional deficiency: Deficiency of minerals like calcium and magnesium can cause muscle tightness.
The problem of tightening up of the muscles can be solved with the help of a massage, physiotherapy and proper exercises. A proper posture, stretching the affected muscle gradually, healthy diet, regular exercise, and drinking plenty of water can help prevent and correct muscle tightness. Simple home remedies can make your muscles strong and efficient.