Dominic Stone
Experiencing muscle stiffness or tightness is extremely common, and most people will encounter muscle pain at some point in their lives. There are many potential causes, from sleeping in an awkward position to more serious conditions like fibromyalgia or lupus. One less commonly known cause of muscle stiffness is the freeze response, a natural reaction to trauma or danger, which can cause a person to become immobilized. To relieve muscle stiffness, there are many simple treatments, such as stretching, exercising, and improving your posture.
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What You'll Learn
Seek physical therapy for frozen shoulder
Frozen shoulder, also known as adhesive capsulitis, is a painful and disabling condition that restricts your range of motion. It can take anywhere from six months to two years to unfreeze on its own. The exact cause of frozen shoulder is unknown, but it is often associated with diabetes, Parkinson's disease, thyroid disease, and prolonged immobilization after surgery, injury, or stroke.
To effectively treat a frozen shoulder, it is crucial to seek physical therapy in addition to medical advice. Physical therapy is a cornerstone of treatment and typically involves two phases: stretching the joint capsule and strengthening the shoulder. A physical therapist will guide you through appropriate exercises, ensuring you do not aggravate the injury and teaching you how far you can push yourself. They will also advise on at-home exercises and when it is safe to resume your usual activities.
Before beginning physical therapy, your therapist may recommend pain-relieving techniques, such as applying a heat or ice pack to the affected area. They may also suggest taking analgesics to manage pain. Once the pain is under control, you can start with gentle, short-duration range-of-motion exercises, ensuring they are within a relatively pain-free range. Examples of such exercises include pendulum exercises in flexion, abduction, or circular motion, pulley exercises, and neck or scapular muscle releases.
As you progress, your physical therapist will introduce more challenging exercises to strengthen the shoulder. They will closely monitor your progress and adjust the exercises as needed to ensure a safe and effective recovery. It is important to follow your therapist's instructions and avoid aggressive stretching beyond your pain threshold, especially in the early stages of recovery.
In summary, seeking physical therapy is a crucial step in treating a frozen shoulder. A certified physical therapist will design a personalised treatment plan, incorporating pain management and progressive exercises to restore your shoulder's range of motion and strength safely and effectively.
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Move your body to reduce nervous system freeze
The freeze response is an automatic, evolutionary survival mechanism, hardwired into our nervous systems. It is a natural reaction to a perceived threat, which causes the body to become immobilized. This response is not in a person's control and is not indicative of weakness or failure.
When we experience a freeze response, our body's thinking brain turns off, and we are unable to process information. As such, we cannot think our way out of a freeze response. Instead, we need to take a somatic or bottom-up approach, and move our body to signal to the brain that we are safe.
Moving the body can be done through small actions such as nodding the head or looking around the room. Counsellors might suggest stamping your feet, crossing your arms, and tapping your shoulders rhythmically, or getting up to dance. These actions help convince the body that you are safe, and bring the brain back online, allowing you to talk about and process overwhelming feelings.
Exercise, in general, is a great way to take the body through the natural cycle of activation and teach the nervous system to respond in a healthy way. It acts as a natural antidepressant. It is important to pay attention to your body's cues, and not run from them. Instead, sit with them and move through them. Notice what is going on in your body when you experience a freeze response, and take proactive grounding steps. For example, if you tend to freeze and not speak up for yourself in work meetings, practice beforehand what you want to say.
Other techniques such as Clarity Breathwork and the Wim Hof Method can also help relax the body and mind, reduce stress, and overcome functional freeze. Grounding practices can help us reconnect with the present moment and alleviate feelings of being trapped or overwhelmed.
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Stretch and exercise to relieve muscle stiffness
Muscle stiffness is a common issue that can usually be relieved with home remedies and lifestyle changes. It is often caused by intense exercise or periods of inactivity.
Stretching is an effective way to relieve muscle stiffness. It improves muscle flexibility and joint motion, blood circulation, sleep, and stress relief. It is important to stretch a few times a day, especially before and after exercising. When stretching, it is key to go slowly, easing into each stretch and holding it without bouncing. Over time, you can gradually increase the depth of the stretch.
There are a variety of stretches that can be done to relieve muscle stiffness. A simple stretch to ease tension in the spine, neck, back, and hamstrings involves standing straight and tall with both hands on your sides. Swing your hands up from the sides, take a deep breath, and gradually bend forward to touch your toes. If you cannot reach your toes, simply bend as far as you can. This stretch can be done daily to improve flexibility.
Another stretch that is particularly beneficial for those who sit at a desk all day is the anterior shoulder stretch. Stand with your feet width apart and interlace your fingers with your palms facing outwards. Stretch your arms forward, rounding your shoulders and upper back, and bend your chin towards your chest. This stretch will immediately improve your posture and relieve tension in your neck and shoulders.
In addition to stretching, exercising more frequently can help relieve muscle stiffness. It is important to exercise regularly, ensuring that you warm up and cool down properly before and after a workout. Exercises such as martial arts or self-defense training can help manage overwhelming feelings and behaviours.
Other remedies to relieve muscle stiffness include alternating heat and cold therapy, massaging the tight muscle, and taking nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen.
If home remedies do not relieve muscle stiffness, it is recommended to consult a healthcare provider for further treatment. Muscle stiffness can sometimes be a symptom of a more serious infection or underlying condition.
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Identify and treat underlying causes of muscle stiffness
Muscle stiffness is usually not a cause for concern and often goes away on its own in a few days. It can be treated with home remedies, such as stretching, improving your posture, and staying hydrated. However, in some cases, muscle stiffness can be a symptom of an underlying condition or a side effect of certain medications.
If muscle stiffness lasts more than a few days, it is recommended to see a healthcare provider to rule out any underlying causes. Some underlying conditions that can cause muscle stiffness include dehydration, electrolyte imbalances, delayed-onset muscle soreness (DOMS), insect bites or stings, lupus, Lyme disease, and infectious mononucleosis.
If muscle stiffness is due to an underlying condition, it is important to work with a doctor to develop a treatment plan. This may include anti-inflammatory medication, over-the-counter painkillers, or adjusting medication dosages if the stiffness is caused by a particular medication.
In addition to seeking medical advice, there are some simple lifestyle changes that can help treat and prevent muscle stiffness. These include:
- Regular exercise
- Stretching
- Warming up and cooling down before and after exercise
- Maintaining a healthy weight
- Avoiding sitting for long periods
- Consuming a nutritious diet rich in calcium and magnesium
- Staying hydrated
- Optimizing your workspace and furniture to maintain proper posture
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Take anti-inflammatory medication for pain relief
While medication can help to manage pain and reduce inflammation, it is not a cure for frozen muscles. For example, a frozen shoulder can take anywhere from six months to two years to unfreeze on its own, and medication is often used in conjunction with physical therapy to improve shoulder mobility.
Non-steroidal anti-inflammatory drugs (NSAIDs) are commonly used to treat muscle aches, strains, and sports injuries. They are available over the counter and by prescription, and can be administered in the form of tablets, capsules, suppositories, creams, gels, and injections. Examples of NSAIDs include ibuprofen (Advil, Motrin), diclofenac, and naproxen (Aleve). NSAIDs can sometimes cause side effects, and it is important to follow proper dosage instructions. If you are unsure, consult a doctor or pharmacist.
If NSAIDs are not suitable, alternatives such as paracetamol or acetaminophen (Tylenol) may be recommended. These medications provide pain relief but do not reduce inflammation. In some cases, doctors may prescribe additional medication to prevent stomach pain and ulcers that can be caused by NSAIDs.
It is important to note that pain relief injections only provide temporary relief and should not be relied upon for long-term treatment. NSAIDs are meant to be used for short-term and immediate treatment of muscle pain and injury. Additionally, they are not recommended for use before or during endurance sports, as they may mask pain and increase the risk of injury.
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Frequently asked questions
A frozen shoulder, or adhesive capsulitis, is a condition where the shoulder capsule becomes inflamed and tightens around the shoulder joint, restricting your range of motion.
Treatment for a frozen shoulder typically involves anti-inflammatory medication and physical therapy. It is important to work with a certified physical therapist to avoid causing further damage.
To prevent muscle stiffness, it is important to maintain a healthy weight, stay hydrated, exercise regularly, improve your posture, and stretch frequently.
There are several at-home remedies that can help relieve muscle stiffness, including alternating heat and cold therapy, massaging the affected area, resting, stretching, and taking nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen.
