Logan Steele
Muscle tension is important for athletes, especially runners, as it helps store kinetic energy when muscles contract, improving speed and efficiency. However, too much tension can lead to chronically tight or stiff muscles, which can be caused by various factors such as posture, muscular imbalances, injuries, or stress. To release this tension, there are several effective methods, including massage therapy, stretching, yoga, relaxation, and gentle heat application. Massage therapy, for instance, has been shown in studies to reduce muscle tension and pain, with even a single 20-minute session providing benefits. For those with tight muscles, incorporating these techniques can help relieve tension and improve overall muscle function.
| Characteristics | Values |
|---|---|
| Massage | A 20-minute massage can reduce muscle tension |
| Yoga | Can reduce back and neck pain, stress, and help manage conditions that may lead to muscle tension |
| Stretching | Static stretching over 3-12 weeks can reduce muscle stiffness |
| Heat | A 2022 analysis found that local heat application was effective for acute or short-term musculoskeletal conditions |
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What You'll Learn
Massage therapy
When massaging a strained muscle, it is important to wait at least three days to avoid increasing inflammation and causing further injury. Basic techniques such as effleurage (light stroking) and petrissage (kneading) can be used to relieve tension and promote relaxation. For effleurage, use slow, gentle strokes in one direction, and for petrissage, knead the area with your fingers in an alternating pattern.
In addition to self-massage, enlisting the help of a professional massage therapist can be beneficial. They can provide a variety of treatments, such as deep tissue massage, Swedish relaxation massage, and reflexology massage, to target specific areas and promote healing and relaxation throughout the body.
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Stretching
There are two main types of stretching: static and dynamic. Static stretching involves holding a stretch in a still position for an extended period, typically 15 to 30 seconds. It is safe to stretch to the full extent of your ability as long as you don't stretch until it hurts. Dynamic stretching, on the other hand, involves moving a muscle group fluidly through a range of motion. This can be done by performing exercises such as walking lunges, leg swings, high steps, or "butt kicks" (slowly jogging forward while kicking towards your rear end).
When stretching a newly injured muscle, it is important to wait until the inflammation has reduced before starting with gentle static stretches. You should also ensure that the stretching is mostly pain-free, using pain as a guide—if you feel sharp pain, it is too early to stretch. It is recommended to wait three days to a week after the injury, depending on its severity, before beginning to stretch.
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Yoga
There are seven main types of yoga: ashtanga, hatha, hot, Iyengar, kundalini, restorative, and vinyasa. Hatha yoga, the yoga of physical force, was developed as a preliminary to raja yoga, the yoga of contemplation. It is now a highly wrought system of exercise and hygiene, an end in itself.
Certain yoga poses can target your muscles, torch your core, and aid in functional strength gains. For example, the downward-facing dog pose boosts strength in your arms, shoulders, and back. It is also good for relieving fatigue, headaches, and back pain. The plank pose builds muscle over your entire body but you will definitely feel it in your upper body as your arms and shoulders work to hold the rest of your body off the ground. For beginners, a forearm plank can be used instead.
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Heat application
Heat therapy is an effective way to treat muscle injuries and strains. It can even help prevent injuries before a workout. Heat therapy can be done at home, safely, effectively, and easily. It is also a great way to soothe muscle tension and stiffness.
The goal of heat therapy is to improve circulation and blood flow to the injured area, which helps to heal damaged tissues and improve flexibility. Applying heat to an inflamed area will dilate the blood vessels, promote blood flow, and help sore and tightened muscles relax. This improved circulation can help eliminate the buildup of lactic acid waste, which occurs after some types of exercise.
There are two types of heat therapy: dry heat and moist heat. Moist heat penetrates the skin and underlying tissues deeper than dry heat. Dry heat therapy products are usually preferred for their consistent temperatures, ease of use, portability, and convenience. Moist heat products are preferred for penetrating deeper into the muscle tissues and achieving a higher increase in blood flow than dry heat. Moist heat products include a moist heating pad, warm damp towels, or a warm bath or shower. For dry heat, you can use heating pads, heated gel packs, or heat wraps.
The duration of heat therapy depends on the type and magnitude of the injury. For minor back tension, 15 to 20 minutes of heat application will be enough. For chronic conditions or severe pain, heat therapy can be applied for up to 30 minutes. It is recommended to allow the skin to cool down between heat therapy sessions and to repeat the therapy several times a day, with breaks of at least one hour in between applications.
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Physical therapy
In addition to exercise, physical therapy may also involve the application of heat, cold, or massage to help ease muscle tension and pain. Some people also use magnesium supplements or Epsom salt baths to relieve muscle tension, as magnesium plays a role in muscle contraction and relaxation.
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Frequently asked questions
A 2021 study found that even a single 20-minute massage can reduce muscle tightness. Massage therapy can be administered by a professional or performed at home. Basic massage strokes include effleurage, petrissage, and tapotement.
Yes, gentle heat is a safe way to soothe tense or sore muscles. A 2022 analysis found that local heat application was effective for acute or short-term musculoskeletal conditions, reducing pain and improving function.
Yoga involves stretching shorter muscles for longer periods and strengthening weaker muscles through dynamic movement. There is evidence that yoga can reduce back and neck pain, reduce stress, and help manage conditions that may lead to muscle tension, such as anxiety.
A 2023 review found that consistent stretching over 3-12 weeks could reduce muscle stiffness. This involves static stretching, where you hold a stretch in a still position for an extended period.
Depending on the cause of muscle tightness, physical therapy, relaxation techniques, pilates, warm baths, or other therapies may help.
