5 Steps to Eliminate Tight and Achy Muscles

Do you suffer from achy muscles? Do you feel like your muscles are tighter than normal. Is your massage appointment several days away but you need relief now?

Not to worry there is help for you.

I am going to give you 5 steps that will help you eliminate tight and achy muscles.

1. Apply Heat

This step is very crucial because it will allow your muscles to relax quicker and the next steps will be more effective. There are many methods to applying heat. These are some of my favorites.

• Hot Shower

A hot shower works because it eases your muscles into a more relaxed state. The most effective way to use this technique is to allow the water to beat on the tight and achy areas. Don’t burn yourself but make the water as hot as you can comfortably stand it.

• Hot Bath

This option is good to use if you are suffering from tightness in your legs, feet, or hips. Soaking has always been a remedy for achy muscles. I would also suggest you pour a little Epsom Salt in your bath water. Again, make the water as hot as you can stand it without burning yourself.

• Hot Towel

You have two options here. You can use the towel dry and hot or wet and hot. It depends on what you like better. If you choose to go with the dry and hot method, put the towel in the microwave or some type of heat source. If you choose to go the wet and hot method, soak the towel in hot water. Be careful with the hot water towel. Do not put it on your body dripping wet. Wring the towel out thoroughly. Then, put it directly on the tight or achy muscle.

• Warm Neck or Back Wrap

You can buy these online. You just put the wrap in the microwave for a few minutes and apply it to the appropriate area.

I know there are other methods of applying heat but these are my favorites. Just remember that with whatever method you use, do it for at least 20 minutes. If you don’t have 20 minutes to spare then do as much as you can. However, when my back it hurting me bad enough, I have no problem finding the time.

2. Self-Massage

Although self-massage is not as effective as seeing a professional, it can take the edge off for a while. There are some tools for the trade here as well.

• Tennis Ball

This is the tool most often used when doing self-massage. It can get in the areas that your hands can’t reach. First you must find a way to apply pressure with the ball. You can use the wall or floor. Press the ball between the wall or floor and your tight muscle. When doing this I like to roll the ball up and down. Try to stay off of your spin.

• Golf Club

I don’t know what it’s called but the end of a golf club makes a nifty massage tool. You can massage your back and all those hard to reach areas.

• Your Hands

I know you are not a Massage Therapist. Listen, all I am asking you to do is just rub it. If you are experiencing a migraine headache, rub your temples and the base of your skull. Don’t make it to complicated. You can do it.

• Ask a Friend

I know the topic is self massage but if you don’t think you can do it, ask a friend to try. Just have him or her massage the tight and achy area. Maybe some compression will be easy enough. This is done by placing your hand on the muscle and pressing and releasing. It’s sort of like CPR. Compression will at least increase blood flow to the area which will help it to release toxins and ease pain.

The massage should last between 10-20 minutes but the longer the better.

3. Stretching

Stretching is a very important daily activity. You should definitely add it to you health practices.  This step comes third because if you choose not to get the massage the stretching could make the tightness worse.

Example: If you have a rope with a knot in it, and you have two people pulling at opposite ends, the knot only gets tighter. The same principle applies with your muscles. That’s why Massage Therapists stress getting massages on a regular basis. Stretching is good in its proper place but it doesn’t take the lead over massage.

4. Water, Water, Water

I can not stress this enough.  I put this step fourth but it should be done before, during, and after. Water helps release the toxins from deactivated trigger points into the blood stream, which will then be eliminated from the body. If you want your massage to have a lasting effect do not forget this step. 

5. Repeat

This is not just a one time deal. It is a way of life. I’m not saying you have to do these steps everyday. However, whenever your muscles feel tighter than usual your health should be your priority.

If you follow these steps your wonderfully loose muscles will begin to last longer and longer between massage sessions. Keep trying and soon you will be a pro at easing your tight and achy muscles.