November 15, 2023

Muscle Tightness Got You Stuck?

Joint pain is often related to tightness. When muscles surrounding a joint become tight, it can cause stress on the joint itself, leading to pain and discomfort. Tight muscles can also restrict the range of motion of the joint, making it more difficult to move and potentially exacerbating the pain.
Additionally, tight muscles can create imbalances in the muscles surrounding a joint, causing uneven pulling forces and further contributing to joint pain. Thus, it is important to address muscular tightness and promote proper muscle balance to help alleviate joint pain.
Here are several ways to address muscle tightness:
  • 1

    Stretching: Perform gentle and targeted stretches for the muscles that feel tight. Hold each stretch for 15-30 seconds and repeat a few times.

    Fit and Functional trainers include mini stretch/flex sessions after personal training sessions. Anyone can book a 30 mins – 1 hr flex/stretch session. Contact us to get that set-up. Trainer may include foam rolling, massage gun or other equipment.

    Click here. 

  • 2

    Foam rolling: Use a foam roller to massage and release tension in the muscles. Roll slowly and evenly over the tight area, applying moderate pressure.

    Our trainers frequently use foam rollers on all there personal training clients during their cool down stretch.

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  • 3

    Massage therapy: Book a professional massage to help alleviate muscle tightness. A trained therapist can target specific areas of tightness and provide relief through different techniques.

    Fit and Functional offers massage sessions varying from 30 mins. to 1hr.

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  • 4

    Heat therapy: Apply heat to the tight muscles using a heating pad, warm towel, or warm bath. Heat helps to relax the muscles and increase blood flow, promoting relaxation and relieving tightness.

  • 5

    Cold therapy: Apply ice or a cold pack to the affected area for 10-15 minutes. Cold therapy can help reduce inflammation and numb the area, providing temporary relief from muscle tightness.

  • 6

    Sauna Theraphy: a fully enclosed pod heating up to 130 degrees with surrounding red light. This type of recovery helps with sleep, muscle soreness, circulation, decrease chronic fatigue, weight loss, detoxification, relaxation and has anti-aging skin benefits.

    Book a session! Our Midtown location houses a beautiful infrared sauna for all members and non-members. We have the option for unlimited sessions for members only! Contact us to create an account or add to your existing account.

    Click here.

  • 7

    Compression Boot Theraphy: recovery can be speeded by increasing blood flow. Compression therapy is a type of physical therapy that gently squeezes your legs to improve circulation which gets oxygen-rich blood flowing to your muscles to aid in recovery. You can use compression boots every day as often as two times a day for up to 30 minutes. You get the most benefit using them for at least 10 minutes. Compression therapy is good for: * Warming up before exercise. * Speeding recovery after exercise.

    NOTE: The following is indicated by some studies and more studies are needed to definitively prove these benefits. Compression therapy may also be good for:

    * Injuries such as plantar fasciitis, ankle sprains, knee pain, and arthritis pain, sore hips, and lower back pain.

    Fit and Functional offers compression therapy. Book a compression appointment online or contact us – 20-minutes of Compression Therapy in Normatec Compressions Boots at Fit & Functional – Midtown location – $22.

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  • 8

    Active rest: Engage in light physical activity or movement to promote blood flow and loosen up tight muscles. This could include walking, gentle stretching, or low-impact exercises.

If muscle tightness persists or is accompanied by pain or other symptoms, it is recommended to consult a healthcare professional for a proper diagnosis and treatment plan.

Categories: Fitness, Fitness Tips


Categories: Fitness, Fitness Tips

by Kimberly Jenkins


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