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Why Practice I Have Tight Muscles in My Legs And How Do I Ease It?
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You’re in the middle of your training session and your customer’s leg muscles tighten upwards. Or maybe they’ve skipped their workout altogether. The tightness in their legs was just too much. Getting to the root cause of your client’southward leg muscle tension is critical to getting (and keeping) them in the gym. Easing the tightness is the next step. Let’s showtime with some of the reasons people experience tight leg muscles.
Common Causes of Leg Muscle Tightness
At that place is no 1 universal cause of tight muscles in the upper or lower leg. Instead, in that location are many situations that tin make the muscles in this area tense. Among them are:
Lack of movement.
Accept you lot ever noticed stiffness in your legs afterward sitting for an extended flow? Lack of movement can crusade the muscle to tense. This leads to soreness when you begin to move again. Stay in ane position also long and you may experience bodily pain when getting on your feet.
Overtraining or overuse.
Tight muscle in the legs tin can besides occur due to
. When you piece of work your quads, hamstrings, or any other musculus in the leg, the muscle fibers contract. Work them too hard and they may not release. This leads to musculus stiffness and pain.
Muscle needs h2o to function effectively.
So, if you are dehydrated, it may not respond optimally. This is why some elite athletes deal with muscle cramps or have a muscle spasm mid-game. They may not take taken the fourth dimension to rehydrate, causing tightness in their leg muscles.
Tightness in other areas of the body.
Tightness felt in the legs doesn’t necessarily mean that is where the issue begins. Sometimes, the tension originates in some other area, such as
muscles in the lumbar spine
. This tension can cause you to change your posture, creating tightness in your lower body as well.
Accident or injury.
In some cases, muscle tightness in the leg is a effect of an accident or injury. It is a result of trauma or some type of other stressor. This could be a car accident, a skid and autumn, or a sports-related event that ended in injury and, subsequently, tightness and pain.
A few prescription medications have musculus tightness as a side effect. Statin drugs—which are prescribed to help lower cholesterol—are one. In fact, the
reports that 30 per centum of statin users stop taking this category of drug because of musculus hurting.
What Happens When the Tightness Isn’t Relieved
A tight muscle in the leg every now and again isn’t likely a crusade for business organisation. Simply if that tightness occurs often or is persistent, it can create quite a few problems. This includes:
Sore muscles are one thing. Pain in the muscle is some other. If the tightness goes on too long or is severe, it tin cause actual pain. This makes it harder to work out, stopping clients from
reaching fettle goals
When your leg muscles are continuously stiff, elementary actions like walking and standing create discomfort. Muscle stiffness also makes other actions less highly-seasoned, like playing with your kids or taking intendance of your household chores.
A chronically tight leg muscle isn’t as strong every bit a good for you muscle that functions equally it should. This weakness ways reduced sports functioning. Reduced muscle strength likewise means less effective workouts.
If your right leg muscle is constantly tightening, it could create a
. This imbalance could occur considering of postural shifts to help salvage the tension. It could also be created by not working that muscle every bit hard because of its stiffness.
Exercises to Ease Muscle Stiffness in Your Quadriceps
If the stiffness and tightness is in the quadriceps, in that location are quite a few exercises you tin practise to relax this particular muscle.
The first is a
standing quad stretch
. This involves standing on ane leg and lifting the foot of the other leg backside you. Grab your ankle and slowly push button the heel of your foot toward your barrel. Hold this position to elongate the quadriceps. If balance is an event, employ a chair or the wall to help steady yourself.
lying quad stretch
works as well. The basic movement is the aforementioned as the continuing quad stretch. The only difference is, instead of existence on your feet, yous’re lying on your side. If you prefer this position, the leg closest to the ground is straight and the quad you are stretching is on meridian.
kneeling quad stretch
is like a lunge except you’re on one knee. To practise it, kneel on the knee of the leg with the tight quadricep. The other human knee should be in front of you, bent at a 90-degree bending. Keeping your upper body upright, lean forward until y’all feel stretching in your quad. Concur this position to help elongate the muscle.
Stretches to Reduce Tightness in Your Hamstring
What do you do if the tightness is in the hamstrings instead?
One hamstring stretch that helps reduce hurting and stiffness is a
lying hamstring stretch
. This movement involves lying on your dorsum and lifting the leg with the tight musculus in the air as much as you can. Also go on the extended leg equally straight as you can. Utilise a resistance band or even the wall if you need help getting your leg to fully extend.
You can also do a
sitting hamstring stretch
. It is the same principle equally the lying stretch except you lot practice it in a sitting position. Slowly bend forward at the hip and reach for your feet. If it is too uncomfortable having both legs outstretched, bend one knee and place that human foot confronting the inner thigh of your other leg.
standing hamstring stretch
is a great stretch for runners because yous tin can do it right before y’all hit the runway or trail. To do information technology, stand with i heel rested against the ground, your toes pointed toward the heaven. Place your hands on that leg’south knee and bend forrad at the hip. You should feel it in your hamstring muscle.
Movements to Relieve a Sore Calf Musculus
Calf muscles can go tight as well. This creates problems with walking, running, going up stairs, and more.
wall calf stretch
can release this tension. To do it, stand up with one human foot approximately 12 inches from a wall, the other human foot should be 1-two feet farther back. Keep your dorsum leg straight and lean into the wall. Concur this position.
is some other culling. This involves sitting on the floor with your legs extended in front of you lot. Place a towel behind the assurance of your feet and pull dorsum. Hold this position and allow your calf muscles stretch and relax.
If you have admission to a stair or step, you tin can besides exercise a
. Place the balls of your feet on the step and permit your heels drop down. This move enlists gravity to assist stretch your calves.
Boosted Methods to Effectively Relax Tense Musculus
Other options exist for reducing muscle soreness and tension beyond exercise and stretching.
If the tightness is due to a grueling do session, inquiry shows that massage tin can help. Information technology works by increasing claret flow to the affected area. In one
, ten subjects received a 10-minute massage three hours after their workout. This decreased their muscle soreness by 30 percentage. It also reduced any related swelling.
Another selection is
. Running the foam roller downward the legs tin help ease stiff muscle. Information technology works by releasing the fascia. This reduces stiffness and tension in the muscle.
Yoga besides helps ease tight leg muscles. Two of the
all-time yoga postures for tight hamstrings
include downwards facing dog and seated forward bend. Performing these poses regularly tin assistance keep these leg muscles from tightening up.
Why Do I Have Tight Muscles Elsewhere in My Body?
Musculus tightness isn’t but experienced in the legs. Sometimes it is felt in the back muscles. Other times information technology is in the upper body, such equally in the arm or chest muscles.
Some of the causes may be the aforementioned. Lack of movement, overtraining, and accident or injury tin all lead to tight muscles. The key is to get at the root cause so you can develop an effective programme to reduce the tension and pain.
If you lot’ve tried stretches, massage, foam rolling, or other techniques and the muscles won’t relax, additional health professionals should exist consulted. A physical therapist may be able to achieve some type of relief. If physical therapy doesn’t work, a doctor’s visit may exist necessary to go to the root cause. Once the cause is identified, a treatment programme can be created.
Information technology’south also possible that a move dysfunction may be to blame. The ISSA’southward
Corrective Practice certification course
covers how this type of issue can lead to depression dorsum or knee pain. It likewise teaches you how to help clients overcome these issues with a corrective exercise regimen.
Corrective Exercise Specialist
The ISSA’due south Cosmetic Practise Course will assistance you learn how to identify and correct the nigh common motion dysfunctions that you are probable to see in a broad range of clients, from the weekend warrior to the serious athlete. Both health care professionals and certified personal trainers tin benefit from this distance education course, learning more almost how people move incorrectly and how to guide them to right those dysfunctions.
Please note: The information provided in this course is for general educational purposes merely. The textile is not a substitute for consultation with a healthcare provider regarding particular medical conditions and needs.
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