Why does my muscle feel tight?

Do you have a muscle that you are constantly stretching, but it never seems to loosen up? Do you try to touch your toes for hours on end only to wake up with tight hamstrings the next day? What if I told you that stretching that muscle may not be the answer?

Muscle “tightness” can be perceived for various different reasons and it doesn’t always mean that you should stretch the muscle. If you can find the real cause of your muscle “tightness,” you will be able to help that muscle to feel more flexible.

Here are five causes of muscle tightness:

The muscle is, in fact, too shortened and needs to be stretched.
The muscle is actually overstretched.
The muscle is being overworked by lack of stability in another body region.
The muscle is too weak to do it’s job.
The nerve leading to the muscle is compressed which causes the feeling of tightness.

Muscle is too tight

Even if your muscle is, in fact, too shortened, there is likely a reason. For example, if you sit all day at a desk and do not stretch your hip flexors, there is a good chance that these muscles will be shortened. These muscles do need to be stretched, but oftentimes there are other areas that need to be addressed, as well.

Muscle is overstretched

Muscles have an ideal length for effective force production which means it is important that muscles are not too stretched so they remain strong. For example, the muscles in the front of your neck are placed on stretch when you sit with your head forward with poor posture. These muscles, over time, become weak because they are not at the most efficient length. This can cause these muscles to feel “tight,” although they are actually too stretched. In this case, the muscle tightness is a result of poor posture. To get these muscles to loosen up, you must correct the posture and re-strengthen the muscles, not stretch the muscles.

Muscle is overworked

Muscles work in groups. For example, your gluteals work in synergy with your hamstrings to help you squat and stand. If the muscles in your glutes become weak due to sitting often or various other reasons, your hamstrings can become overworked and painful. In this case, you may be stretching your hamstrings everyday, but they will likely not make progress unless you also strengthen the gluteal muscles.

Muscle is weak

When muscles become weak, they oftentimes develop myofascial trigger points (or those tight little “knots” you feel in your muscles). These “knots” lead to a feeling of tightness. When a muscle has trigger points, the muscle does not stretch or strengthen as quickly as a healthier muscle. In this case, stretching the muscle will not solve the problem- it actually needs to be strengthened!

Nerve compression

Nerves have several roles. They control sensation, pain, and motor control. If a nerve is compressed, it can cause numbness, pain, or lack of muscle strength. Oftentimes, when a nerve is compressed, muscles along the nerve may feel tight and and painful. This is another case where the “tightness” is a symptom and not the cause of the problem. In order to correct this tightness, the affected nerve has to be addressed. For example, disc problems in your low back can cause compression at your sciatic nerve and tightness in your calf muscle. To fix the problem, you must address the low back- not stretch your calf muscles repeatedly.

As you can see, muscle tightness can be complicated! The best way to find the true cause of your painful, tight muscles is to see a physical therapist who can do a thorough evaluation of the entire area to find the true source of the problem. Remember, if you have been stretching a muscle consistently for several weeks and see no results, it is recommended to get it evaluated by a physical therapist. A physical therapist can evaluate your problem and provide the appropriate exercises to perform at the comfort of your home or in your favorite gym. At Dr. Holly Physical Therapy, you can see a physical therapist directly without a referral.