Got “cranky” joints and “achy” muscles?
If you’re like many of the people in my little movement community, or have seen me for physical therapy, I’m guessing you know a thing or two about pain science.
What about the science of stiffness?
I’m not talking about meringue peaks, cardstock selection, or ahem… sexual performance enhancement. Nope.
I’m referring to the universally unpleasant sensations of stiff joints, achy muscles, and “tight” feeling tissues in our bodies.
I know you’ve felt tightness. Let me guess where: In your hip flexors, your upper back and neck, that spot along the inner border of your right shoulder blade, and across your low back after a long day on the computer.
Sound familiar?
Well here’s something funny about sensations of “tightness” (and the reason I keep prefacing it with “sensations” and putting it in quotes). Recent research into the science of tissue tightness has come to many of the same conclusions as modern pain science. Tightness, like pain, is an output from the brain. In the same way pain can exist without actual tissue damage, sensations of stiffness can exist without actual tissue tightness.
It’s highly subjective.
And it’s all about perception.
Dense, ropy, tight textures in tissues don’t necessarily correlate with discomfort. Achy, stiff, uncomfortable sensations don’t reliably produce objective measures of tightness by hands-on palpation or other means quantified in a research lab.
Our bodies and brains are pretty good at telling us when something is wrong. Think of it as an internal alarm bell. If we remain inactive, in a static position for too long, or if the stress of our day/deadlines/environment promotes a state of hypervigilance, the “alarm bell” will sound in the form of tightness. The bell is there to remind us to move.
All the body really wants is a change in position, some dynamic movement, or exercise to create contraction and lengthening of tissues. These strategies for relief aren’t as much about creating mechanical change in tissues as they are about secondary effects: Novel sensory input, a different way of mingling with gravity, new proprioceptive input, enhanced muscle force output, a different way of experiencing one’s self in space… All of these perceptive inputs are quite handy for competing with, and in a way, overriding the alarm bell.
If the problem is perception, the solution lies in—you guessed it—perception!
We have many tools available for feeding the nervous system new feels and varied perception.
Strategies include:
- Repetition of movement through a full range of motion with light to moderate resistance
- Holding a mellow muscle contraction at a variety of joint angles
- Sensing the textures and contours of the body through pressure/weight shift against various surfaces—the floor, a wall, a yoga block, etc.
- Self-massage to wake up sensory receptors and help the brain more clearly map the body
- Joint mobilizations to enhance proprioception. Meaning, help your brain more accurately determine where your body parts are in relationship to each other and in space.
- Whole-body strength and muscle endurance to help you feel more supported and less rigid
- Fun movement drills to improve balance, coordination, direction changes, and motor control, and quickness
Do you want to learn specific self-treatment tools from the list above? And gain in-depth understanding of practices that can last a lifetime of alleviating “cranky” joints and “achy” muscles?
My class membership includes two weekly live classes: Foundational Strength and Active Recovery.
Foundational Strength covers all the basics for whole-body strength: Push, pull, carry, hinge, squat, and lunge. Give your body adaptive stimulus towards capability, durability, independence, and autonomy. Build the habit with consistency and accountability.
Active Recovery is your ultimate Sunday morning chill out. Self-massage, a nice roll on the floor, mobility with light resistance. Work out the kinks and be rested and ready for the week ahead.
All classes are live online and in-person. 4 week replays if you can’t attend live.
CLICK HERE to learn more about the live class membership.
