Alternative Therapies to Relieve Muscle Tightness

man with muscle tightness in neck

Alternative Therapies to Relieve Muscle Tightness

Viral Patel
Viral Patel

Galt Pharmaceuticals Medical Affairs Fellow, 2024-2025

What is muscle stiffness/tightness?

  • A sensation of tightness or pain in the muscles, making it difficult to move them freely, often occurring after intense exercise, prolonged inactivity, or due to injury, causing discomfort and sometimes accompanied by cramps or spasms. (1)

Non-Pharmacological Treatment Options to Relieve Muscle Tightness:

  1. Self-Massage: Utilizing self-massage techniques, such as foam rolling, can help alleviate muscle tightness. Foam rollers have been shown to be effective in reducing pain perception and improving a patient’s range of motion. (2)
     
  2. Stretching: Engaging in regular stretching exercises can improve flexibility and reduce muscle tightness. The American College of Sports Medicine recommends static stretching, which involves holding a stretch for 10-30 seconds, and dynamic stretching, which involves gradual transitions and progressive increases in a patient’s range of motion. (3)
  3.  
people stretching
  1. Active Breaks: Taking short breaks to perform light physical activity or stretching during prolonged periods of sitting can reduce muscle stiffness. Roller massagers have been shown to be effective in reducing back muscle stiffness after long sitting periods. (4) 

  2. Massage Therapy: Therapeutic massages can significantly reduce muscle activity and tension, particularly in the upper trapezius muscles, which are commonly associated with increased muscle tension. (5)
  1. Hydration and Nutrition: Ensuring adequate hydration and proper nutrition can help maintain muscle function and reduce the risk of muscle tightness. Most experts recommend drinking at least 64 ounces of water daily. Magnesium and calcium are important micronutrients for muscle health. Adults under the age of 50 should have at least 1 gram of calcium daily. Older adults should aim for 1.2 grams daily. It is also recommended for adults to have 310 milligrams of magnesium daily.(1) 

  2. Heat and Cold Therapy: Applying heat or cold to the affected muscles can help in reducing muscle tightness. Cold therapy followed by static stretching has been found to be particularly effective in reducing muscle pain and promoting relaxation. (6)
hot cold therapy

These strategies can be integrated into daily routines to manage and alleviate muscle stiffness effectively.

References

  1. Professional CCM. Muscle stiffness. Cleveland Clinic. https://my.clevelandclinic.org/health/symptoms/25147-muscle-stiffness. Published May 1, 2024.
  2. MacLennan M, Ramirez-Campillo R, Byrne PJ. Self-Massage Techniques for the Management of Pain and Mobility With Application to Resistance Training: A Brief Review. J Strength Cond Res. 2023;37(11):2314-2323. doi:10.1519/JSC.0000000000004575
  3. Garber CE, Blissmer B, Deschenes MR, et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc. 2011;43(7):1334-1359. doi:10.1249/MSS.0b013e318213fef
  4. Kett AR, Sichting F. Sedentary behaviour at work increases muscle stiffness of the back: Why roller massage has potential as an active break intervention. Appl Ergon. 2020;82:102947. doi:10.1016/j.apergo.2019.102947
  5. Domingo AR, Diek M, Goble KM, Maluf KS, Goble DJ, Baweja HS. Short-duration therapeutic massage reduces postural upper trapezius muscle activity. Neuroreport. 2017;28(2):108-110. doi:10.1097/WNR.0000000000000718
  6. Prentice WE. An electromyographic analysis of the effectiveness of heat or cold and stretching for inducing relaxation in injured muscle. J Orthop Sports Phys Ther. 1982;3(3):133-140. doi:10.2519/jospt.1982.3.3.133