Relieve muscle tension -
If you have muscle stiffness along with other symptoms such as fever , fatigue, sore throat, or headache, you should consider making an appointment to see a doctor. Muscle stiffness can sometimes be because of exercise or injury, and this can often be managed at home without seeing a doctor.
To diagnose the cause of muscle stiffness, a doctor will take a full medical history and ask questions about any potential injuries or exercises that may have contributed to muscle stiffness.
They may perform a physical exam of the stiff muscles and order tests such as an MRI scan or X-ray. Treating muscle stiffness will depend on the cause. A doctor will be able to advise the best way to treat muscle stiffness. But there are some steps you can take to try to prevent stiff and sore muscles.
Stretching is important for keeping muscles flexible and preventing stiffness. It can decrease muscle stiffness, improve circulation, and reduce inflammation. Thighs: Do quad stretches by standing up straight, bending one leg at the knee, and raising your foot toward your back.
You can hold your foot or ankle with your hand for 10 to 15 seconds and then switch sides. Neck: Stand upright or sit on a chair or on the floor.
Try to relax your body as much as possible. Slowly roll your neck from one side down your chest to the other side. Repeat for several circulations. Lower back: Lie flat on your back, bend your left knee, and pull it into your body. Your shoulders and back should stay flat on the ground. Hold for about 10 to 20 seconds and switch sides.
Muscle stiffness can have numerous causes. The most common cause is muscle stiffness due to exercise or injury. Muscle stiffness can also be caused by underlying conditions such as lupus, Lyme disease, or fibromyalgia. In some cases, muscle stiffness can be treated with at home remedies , but some underlying conditions will require treatment with a doctor.
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Magnesium may also help with muscle contractions. There are many possible causes of muscle tightness, pain, and reduced range of motion, including:. People who wish to avoid synthetic drugs, such as ibuprofen, may find some natural muscle relaxers beneficial.
Cherries are rich in antioxidants and anti-inflammatory compounds. A review found that cherries could reduce pain and muscle damage resulting from exercise.
However, some of the studies used strong cherry concentrate rather than whole fruits, which is important to bear in mind when evaluating the evidence.
Blueberries are an excellent source of antioxidants and polyphenols, which have anti-inflammatory effects. A small study found that blueberry supplementation may improve exercise performance and decrease inflammatory markers. All in all, reducing inflammation can help the muscles relax and recover after exercise.
A review looking at exercise-induced muscle damage in women found that supplementing with whey and casein, two types of protein, reduced muscle damage.
Another small study looked at 16 novice marathon runners. Runners who received a combination of protein and carbohydrates during the race felt less muscle soreness 72 hours after the marathon than those who had consumed carbohydrates only.
Magnesium is vital for nearly all bodily functions. It is especially important for proper muscle contractions. People can also take magnesium supplements, although older adults and infants should only take these if a doctor prescribes them. High doses of magnesium may cause stomach cramps and diarrhea.
Turmeric , cinnamon , and ginger all contain curcumin, which has anti-inflammatory properties. Some research has shown that curcumin may decrease inflammatory markers after exercise.
Taking a curcumin supplement or incorporating turmeric, cinnamon, or ginger into a healthy diet may help relax the muscles. Women who are breastfeeding or pregnant should avoid consuming too much curcumin.
Pomegranates contain large amounts of polyphenols. The antioxidant capacity of their juice is potentially three times higher than that of green tea. One study on elite weightlifters found that pomegranate juice may help speed up muscle recovery. Arnica is a common ingredient in creams and oils for reducing bruising.
People should only use arnica topically because ingesting high doses can be life threatening. While some people use arnica as a muscle relaxer, researchers have yet to prove its effectiveness. Some studies on marathon runners found that the use of arnica might reduce muscle soreness. However, another study cited in the same review found that it had no effect.
Capsaicin occurs naturally in the pith or fleshy part of chili peppers, and it may provide effective pain relief for people with fibromyalgia. Some research has shown that applying capsaicin to the skin could have a positive effect on muscle soreness.
However, capsaicin may be more appropriate as a treatment for nerve pain rather than inflammatory muscle pain. Researchers believe that capsaicin reduces the density of nerve fibers underneath the skin. Some people use CBD oil to help treat chronic pain, including muscle pain.
Research suggests that it may work as a muscle relaxer, and some people use it for this purpose. Massage therapy is one of the best-known alternative remedies for relieving muscle tension. It is believed that massage therapy is about 4, years old, and in the 4th century B.
Massage addresses the muscle tissue directly and can assist the muscle in releasing its contraction, thus easing muscle tension. The American Massage Therapy Association AMTA reports that massage can help release contracted muscles and lengthen tight ones.
Mayo Clinic concurs that massage might be useful in the treatment of stiff and sore muscles. There are many types of massage to choose from. Swedish massage is a gentle touch massage that is good for lighter forms of tension, while deep-tissue massage is effective in addressing deeper muscle tension.
Either of these forms of massage will be helpful and a great way to relieve muscle tension, tension headaches, and neck stiffness. Massage therapists in your area can be found online or through a recommendation from a local doctor, chiropractor, or physical therapist. Yoga is perhaps the oldest form of alternative muscle tension management.
Some people claim the practice of yoga to be over 5, years old. Yoga uses techniques to lengthen, stretch and relax muscles while simultaneously working with your breath.
Yoga addresses both the physical side of muscle tension and the stress aspect as well. The late Tomas Brofeldt, M. Brofeldt described yoga as helping to improve posture which, in turn, can help relieve muscle tension. Mayo Clinic speaks of yoga as a way to relieve stress, which is one of the causes of muscle tension.
A consistent yoga practice can help an individual face stress with more positivity and strength. There are many forms of yoga available, and likely one particular style will feel best to you. Some styles of yoga are Ashtanga, Bikram, and Iyengar. If you're just starting out, any beginner's class or beginner's yoga DVD will help you see if yoga can assist you in relieving your muscle tension.
Starting slowly is always smart. Yoga classes in your area may be listed online or posted at your local fitness center.
Rekieve Relieve muscle tension offers appointments in Arizona, Florida and Minnesota and at Mayo Hension Health System locations. Headaches can interfere with daily life. But healthy lifestyle choices can help you head off the pain. Start with diet, exercise and relaxation. Nearly everyone knows the pain of tension-type headaches.
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