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Muscle stiffness is a common issue that usually arises from intense exercise, a sudden change in exercise routines, or periods of physical inactivity. It can also be caused by an underlying condition, such as myopathy, neuromuscular disorders, neurologic disorders, or chronic inflammatory diseases. Dehydration, a lack of certain nutrients, and some medications can also increase the likelihood of muscle stiffness. In most cases, muscle stiffness can be treated at home with remedies such as stretching, applying hot and cold therapy, and over-the-counter painkillers. However, if muscle stiffness is accompanied by other symptoms, such as fever, pain, dark urine, or swelling, it is important to consult a doctor.
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Dehydration
To prevent dehydration from affecting the muscles, it is important to maintain adequate water intake. This can be done by carrying a water bottle when going for long walks or hikes, drinking water after exercise, and eating fruit, which provides additional hydration and essential nutrients. It is also recommended to avoid exercising in very hot or humid conditions, as this can exacerbate dehydration and increase the risk of DOMS.
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Underlying conditions
Muscle stiffness is a common problem that usually arises from overexertion or exercise, but it may also be a sign of an underlying condition. If muscle stiffness is accompanied by other symptoms such as fever, pain, dark urine, or swelling, it is important to consult a doctor.
Muscle stiffness can be caused by an underlying condition, including myopathy, neuromuscular disorders, and neurologic disorders.
Myopathy
Myopathy is a disease of the muscles, which can result from metabolic, inflammatory, endocrine, infectious, or medication-related causes. Metabolic disorders, such as mitochondrial disease and McArdle's disease, disrupt the balance of nutrients and energy in the body. Inflammatory conditions, such as polymyalgia rheumatica, are characterized by increased inflammation in the body due to an overreaction by the body's immune system.
Neuromuscular disorders
Stiff-person syndrome is a rare cause of muscle stiffness, a type of neuromuscular disorder in which motor neurons can cause involuntary muscle spasms. Other disorders, such as Parkinson's disease, myasthenia gravis, and Lambert-Eaton syndrome, are characterized by progressively worsening muscle stiffness or rigidity.
Neurologic disorders
Neurologic disorders affect only the nerves and can cause issues with the communication between the nervous system and the muscles, resulting in muscle stiffness.
Chronic conditions
Muscle stiffness may be a symptom of a chronic condition such as multiple sclerosis (MS), myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS), fibromyalgia, or lupus.
Infections
Infections such as the flu, COVID-19, meningitis, norovirus, Lyme disease, and Rocky Mountain spotted fever can also cause muscle stiffness.
Dehydration
Dehydration is a common cause of muscle stiffness, as it affects the balance of electrolytes in the body, making it more difficult for the nervous system to facilitate muscle movement. Staying hydrated by drinking plain water, herbal teas, or adding fruit slices to sparkling water can help prevent and treat dehydration-induced muscle stiffness.
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Lack of exercise
Muscle hardening or stiffness is a common issue that most people experience at some point in their lives. It usually goes away on its own and is often not a major cause for concern. Muscle stiffness can be caused by intense exercise, or, conversely, a lack of exercise or physical activity.
A sedentary lifestyle or lack of physical activity can lead to muscle stiffness and hardening. This is because inactivity can weaken the muscles over time, making them vulnerable to injury. When you don't engage in regular physical activity, your muscles can tighten and contract, leading to muscle rigidity and stiffness. This is known as disuse atrophy, where the muscles start to waste away due to lack of use. This can happen when you're immobile for long periods, such as after an injury, or when you have a desk job that requires sitting for extended periods without much movement.
Prevention and Treatment
To prevent and treat muscle stiffness caused by inactivity, it is essential to incorporate regular exercise into your routine. This can include low-impact activities such as walking, swimming, or barre workouts, which involve small, precise movements. Additionally, stretching before and after exercise, as well as throughout the day, can help prevent and relieve muscle stiffness. Improving your posture, maintaining a healthy weight, and staying hydrated by drinking plenty of water are also important factors in preventing muscle stiffness.
Underlying Conditions
While muscle stiffness is often due to inactivity or intense exercise, it can sometimes indicate an underlying condition. Chronic conditions such as chronic fatigue syndrome (CFS), fibromyalgia, lupus, and Lyme disease can cause muscle stiffness and pain. Therefore, if muscle stiffness persists or is accompanied by other symptoms, it is important to consult a healthcare professional for further evaluation and guidance.
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Electrolyte imbalances
Electrolytes are important minerals in the body that play a role in conducting nerve impulses and contracting muscles, among other functions. Electrolytes such as sodium and potassium are lost with water when a person sweats during exercise, making it more difficult for the nervous system to facilitate muscle movement, which can lead to muscle stiffness.
Drinking water can help prevent and treat dehydration, and an electrolyte solution may be particularly beneficial for helping to relieve dehydration-induced muscle spasms. Dehydration can also occur as a result of excessive vomiting or diarrhea. A person who experiences these symptoms should see their doctor to diagnose the underlying cause and to receive any necessary treatments.
Magnesium and calcium are also important nutrients for muscle health. Experts recommend adults under 50 get at least 1,000 milligrams (mg) of calcium daily. Women over 50 and men over 70 should aim for about 1,200 mg of calcium. Healthcare providers recommend that all adults get about 310 mg of magnesium daily. Most people can get the calcium and magnesium they need through a balanced diet, but supplements may be recommended by a healthcare provider if this is difficult.
Common food sources of calcium and magnesium include:
- Dairy products
- Dark leafy greens
- Fatty fish
- Fortified foods, such as orange juice and breakfast cereals
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Injury
Muscle hardening can be caused by a variety of injuries. One of the most common causes is exercise, which can lead to muscle soreness and stiffness. This can be further classified as delayed onset muscle soreness (DOMS), which is caused by microscopic tears in the muscle fibres due to overexertion. DOMS usually occurs after trying new forms of exercise or following a sudden change in one's exercise routine. It can also be caused by a sudden increase in the intensity or frequency of exercise, without giving the muscles adequate time to recover. This can result in small tears in the muscle fibres or even strain the muscle, leading to stiffness and soreness.
Sprains and strains are common injuries that can cause muscle hardening. A sprain occurs when ligaments are stretched, twisted, or torn, while a strain is when muscle fibres are stretched or torn. These injuries can affect both muscles and ligaments and are particularly common in the legs and lower back.
Another cause of muscle hardening is repetitive strain injury (RSI), which is an injury to the muscles or nerves due to overuse or repetitive motions. This can lead to chronic pain and stiffness in the affected area.
In addition to exercise-related injuries, muscle hardening can also be caused by acute injuries such as a twist, fall, or sudden blow to the body. These injuries can result in sprains, strains, or even more severe damage to the muscles, tendons, and ligaments.
Minor muscle hardening due to injury is often treatable at home with rest, ice, compression, and elevation of the affected area. Over-the-counter medications can also help alleviate pain and inflammation. However, if the muscle hardening is severe, chronic, or accompanied by other symptoms, it is important to consult a doctor as it may indicate a more serious underlying condition.
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Frequently asked questions
Muscle stiffness is common after exercise, especially if you're trying a new form of exercise or overusing certain muscles. This can cause microscopic tears in the muscle fibres, resulting in stiffness and soreness. This is known as delayed-onset muscle soreness (DOMS) and usually lasts 3-5 days.
Muscle rigidity is characterised by the inability of the muscles to relax normally. It can be caused by an injury, stress, or overuse. It can also be a symptom of an underlying condition such as fibromyalgia, lupus, Lyme disease, or Parkinson's disease.
Muscle stiffness can be caused by an infection such as the flu, COVID-19, or meningitis. If you are experiencing a fever along with muscle stiffness, you should consult a doctor.
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