Over-exerting yourself during a workout specially a high-impact sport, you will notice your muscles tight in the morning. The tightness is tension and stress in the muscles that diminishes range-of-motion (ROM), as though your muscles are tightly wound. Rest is the best alternative to relieve muscle tightness, but there are a variety of personal remedies to soothe tightness and pain to regain full ROM.
What causes tight muscles?
Tight muscles in the neck and upper back is a chronic condition which develops gradually, slowly perpetuating until treatment is applied. It is generally opposite to a neck strain which is short-lived usually resolving itself after a few days.
Tight muscles do not permit much blood into them as needed, therefore they do not receive the energy and nutrients needed to stay healthier. Therefore tight muscles weaken then tighten up further, and a viscous cycle has begun.
- Overuse causes micro tears in the muscles, then muscle constriction happens as a self-defense mechanism
- Poor neck stretching routines particularly after training. If the muscle is not stretched to it’s natural length routinely it may adaptively shorten
- Scoliosis. If there is curvature in the spine then some muscles will be furthered strained than they can cope
- Poor posture. The head is a very heavy object if you position it incorrectly just a few centimeters, it can significantly increase the work the muscles of the back and neck have to do
Alleviate tight muscles
- Heat and cold
Rotating hot and cold directly on the tense muscles can help numb pain while expending the tightness. Generally, apply ice the first 48 hours in 20 minute intervals. A bag of frozen peas is suggestible. It will reduce any swelling that is perpetuating the tightness and pain you are experiencing. After 48 hours, use a heat sock, hot compress or heating pad to relax the tightened muscles
- Warmed oil and massage
A basic self-massage can relax your tightened muscles, when combined with warm massage oil relief will be felt instantly. Start with warming a dish of carrier oil, like sweet almond oil, in the microwave for 20 seconds. Add a few drops of essential oil if you would like the oil scented, but it is not obligatory. After checking to ensure the oil isn’t scolding, pour some into your hands and smooth your hands over the tense muscles. The massage acts to push acid, the principal additive for tightening, out of the muscle
- Light cardio
Permitting the body to rest too long can consequence in tighter muscles that will be uncomfortable to move. When the body permits engage in light cardio so that muscles pump blood to the affected muscles, and cause them to recoil once again. It will help loosen the muscles so you can regain full ROM without constant pain
- Apple cider vinegar
Use an apple cider vinegar compress on sore and tight muscles to lengthen excess lactic acid for relief and mobility. Soak a cloth in pure apple cider vinegar and apply it to the sore tight muscle. Leave it on the muscle for 20 minutes to experience pain reduction in a few hours. Apple cider vinegar can be pungent, so soaking in the shower to rinse away the residue cider is suggestible
What alternative can an injury therapist / professional provide?
- Use sports massage and stretching techniques as part of a rehabilitation program
- Use ultrasound therapy to relax the muscles
- Consult regarding posture and preventative strategies
