How you can treat muscle tension with physiotherapy
Muscle tension is a common problem that affects many people. It can be caused by stress, poor posture, overuse or injury and can lead to pain, stiffness and restricted movement. In this article, you will learn how physiotherapy can help you to relieve and prevent muscle tension. We will also introduce you to the most common forms of the condition and give you tips on how to help yourself.
What is muscle tension?
Muscle tension is a condition in which the muscle fibers contract involuntarily and no longer relax. This leads to hardening and shortening of the muscle, which impairs blood circulation and metabolism. The result is pain, which often manifests itself as a dull aching or burning sensation. The pain can be localized or spread to other parts of the body. Typical triggers for muscle tension are
- Stress: stress hormones such as adrenaline and cortisol increase muscle tension and prepare the body for a flight or fight response. If the stress becomes chronic, the muscles remain permanently tense and cramp up.
- Poor posture: Poor posture, for example due to sitting at a computer for long periods or an incorrect mattress, can lead to overloading of certain muscle groups. These try to stabilize and protect the spine by tensing up. This can lead to tension in the neck, back or shoulder area.
- Overloading: Excessive or one-sided strain on the muscles, for example through sport, physical work or hobbies, can lead to micro-injuries to the muscle fibers. These trigger an inflammatory reaction that leads to swelling, heat and pain. The muscles try to protect themselves from further damage by tensing up.
How can physiotherapy help with muscle tension?
Physiotherapy is an effective method of treating and preventing muscle tension. A physiotherapist can determine the cause and severity of your symptoms and create a personalized treatment plan. This may include the following elements:
- Manual therapy: the physiotherapist can use various techniques such as massage, stretching or mobilization to loosen tense muscles and promote blood circulation. This helps to relieve pain and improve mobility.
- Heat or cold therapy: The physiotherapist can apply heat or cold as required to reduce inflammation and lower muscle tension. Heat promotes blood circulation and relaxes the muscles, while cold reduces swelling and pain.
- Electrotherapy: The physiotherapist can use electrical currents or ultrasound to stimulate or soothe the muscles. This can also improve circulation, stimulate metabolism and reduce pain.
- Exercises: The physiotherapist can show you specific exercises to stretch, strengthen or relax tight muscles. This helps to restore the function and balance of the muscles and prevent renewed tension.
- Posture training: The physiotherapist can give you tips on how to improve your posture in everyday life in order to avoid incorrect posture. This may include, for example, adjusting your workstation, your mattress or the way you sit.
- Relaxation techniques: The physiotherapist can teach you methods such as breathing exercises, meditation or progressive muscle relaxation to reduce your stress levels and relax your muscles.
What types of muscle tension are there?
Muscle tension can affect any muscle in the body, but some areas are particularly susceptible. The most common forms of muscle tension are:
- Neck tension: It manifests as pain in the neck or back of the head, often radiating into the shoulders or arms. It can be caused by stress, poor posture or overwork and can lead to headaches, dizziness or tinnitus.
- Back tension: This manifests itself as pain in the upper, middle or lower back, often radiating down to the hips or legs. It can be caused by stress, poor posture, overloading or injury and can lead to restricted mobility, lumbago or a slipped disc.
- Shoulder tension: This manifests itself as pain in the shoulder joint or shoulder blade, which often radiates into the arm. It can be caused by stress, incorrect posture, overloading or injury and can lead to restricted movement, frozen shoulder or impingement syndrome.
- Tension in the temporomandibular joint: This manifests as pain in the jaw joint or muscle, which often radiates to the head. It can be caused by stress, teeth grinding, malocclusion or injury and can lead to restricted movement, jaw clicking or lockjaw.
How can you prevent muscle tension yourself?
In addition to physiotherapy, you can also do a lot yourself to prevent or alleviate muscle tension. Here are some tips for self-help:
- Warm up before exercising and stretch afterwards to keep your muscles supple.
- Change your body position regularly and take breaks when sitting or standing for long periods.
- Make sure your workplace and sleeping environment are ergonomically designed.
- Do not carry heavy bags or rucksacks on one shoulder and do not lift heavy objects incorrectly.
- Drink enough water and eat a healthy and balanced diet.
- Reduce your alcohol and nicotine consumption and avoid other substances that can affect your muscles.
- Relax regularly with music, yoga, massage or other methods that are good for you.
Conclusion
Muscle tension is a widespread phenomenon that can have many causes. Physiotherapy can help you to relieve the tension and improve your muscle function. In addition, you can take some measures yourself to keep your muscles healthy and relaxed. If you suffer from muscle tension, do not hesitate to visit a physiotherapist for advice.