Feeling Stiff All the Time?
19th October 2024
Here’s Why Stretching Might Be Making Things Worse (Especially if You’re Hypermobile)
Are you constantly feeling stiff and tight, no matter how much you stretch? Do you find yourself searching for ways to relieve your muscle stiffness, but nothing seems to work? If you’re stuck in this endless loop of discomfort, stretching might not be your best friend—especially if you’re hypermobile. In fact, many people don’t even realise their chronic muscle tightness and stiffness could be due to hypermobility.
Why Do My Muscles Feel Stiff All the Time?
You may think that tight, stiff muscles are simply overworked or under-stretched, but if you’re hypermobile, there’s something deeper going on. People with hypermobility can have joints that move beyond the typical range, and your body’s muscles are working overtime to stabilize those loose joints. That constant strain leads to muscle stiffness, even though your joints are more flexible than most people’s.
So, while it may seem like your body is begging for a stretch, stretching could actually make things worse.
Hypermobility: More Than Just Extra Bendy Joints
It’s a common misconception that hypermobility only affects people who are extremely flexible. But hypermobility exists on a spectrum. While some individuals may perform extreme movements like touching their thumb to their forearm, others might not display obvious signs of flexibility but suffer from chronic joint pain, muscle tightness, or frequent injuries.
Many people on the hypermobility spectrum actually feel stiff and tight, even though their joints are more mobile than normal. That’s because their muscles are working harder to compensate for looser, less stable joints. This extra strain can cause muscles to feel chronically tight, which explains why stretching often doesn’t help and can sometimes make things worse.
Why Stretching Doesn’t Help Stiff Muscles—And Could Hurt You
For many, stiff muscles and tightness that won’t go away send them running to the mat for a deep stretch. But if you’re dealing with hypermobility, stretching those tight muscles is like loosening the strings on an already loose guitar—your joints become even less stable, which means more work for your muscles and, ultimately, more stiffness.
Here’s why:
- Stretching Loosens Already Unstable Joints: When you’re hypermobile, your ligaments are looser than normal, so stretching them further can make your joint pain and instability worse. Your muscles tighten to compensate, leading to more discomfort.
- Temporary Relief, Long-Term Stiffness: Stretching might offer some short-term relief, but afterward, your muscles tighten up even more. That’s why you might find that you feel stiff after exercise, even when you’ve tried to stretch out.
- Increased Risk of Injury: Overstretching can lead to joint sprains, strains, and even dislocations, especially for people who are hypermobile. If your body is already unstable, pulling on those muscles and joints can leave you more vulnerable to injury.
What Can I Do to Relieve My Muscle Stiffness?
If stretching isn’t helping, what can you do to get relief from that nagging chronic muscle stiffness? The answer lies in strength and stability. Instead of focusing on stretching, try building strength around your joints to support your body more effectively. Here’s how you can start:
- Strengthen Your Muscles: Focusing on strength training can improve your joint stability and reduce the workload on your muscles. Exercises that target your core, back, and the muscles around your hypermobile joints will help relieve that stiffness and keep you injury-free.
- Improve Your Proprioception: If you’re wondering, “why do I keep feeling so stiff and awkward?”—it could be due to poor proprioception. This is your body’s ability to sense where your joints are in space. Balance exercises and movements that focus on coordination will help you move more confidently and feel less tight.
- Stop Passive Stretching: Instead of stretching, try dynamic movements that focus on controlled, active engagement of your muscles. This will help you avoid overstretching while still getting relief from tightness. Think of modified yoga, Pilates, or functional exercises that strengthen without increasing your risk of injury.
- Consult a Graduate Sports Therapist for Muscle Stiffness and Joint Pain: If you’re dealing with muscle pain, joint stiffness, or stiff muscles that won’t loosen up, seeing a Graduate Sports Therapist can be a game-changer. A Sports Therapist will help identify the root cause of your muscle tightness, assess whether hypermobility is an issue, and guide you through exercises tailored to your needs.
Could You Be Hypermobile and Not Know It?
Many people who constantly feel stiff, tight, or sore have no idea they’re on the hypermobility spectrum. The focus is often on how their muscles feel, not on how their joints move. However, if you’ve been dealing with chronic stiffness and stretching doesn’t seem to help, you might be hypermobile.
Some signs that could indicate hypermobility include:
- Frequently feeling stiff, even though you know your joints are flexible.
- Feeling tight in your lower back or hamstrings, no matter how much you stretch.
- Recurring joint pain, sprains, or dislocations.
- Easily performing movements like touching your thumb to your forearm or hyperextending your elbows.
It’s important to remember that hypermobility isn’t just about being super flexible—it can range from mild joint laxity to more serious conditions like Ehlers-Danlos Syndrome (EDS) or Hypermobility Spectrum Disorder (HSD). These conditions don’t just affect your joints—they can cause widespread symptoms, including muscle stiffness, pain, and even digestive issues.
If any of this sounds familiar, it’s worth speaking to a healthcare provider or Sports Therapist.
The Takeaway: Strength Over Stretching
If you’re always feeling stiff and stretching doesn’t help, it’s time to rethink your approach. Your muscles may be tight because they’re compensating for unstable joints, not because they need more stretching. By focusing on strengthening your muscles and stabilizing your joints, you can reduce the chronic muscle tightness and protect your body from injury.
So, the next time you feel that familiar tension creeping in, skip the stretch and pick up some weights instead. Your body will thank you!
If this resonates, feel free to reach out to chat about how things can move forward. No pressure—just a conversation to explore what’s possible.
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