Guest post from Danielle Drossart
We’ve all experienced aches, pains, and creaky joints at one time or another. Muscle tightness can come from many causes—progressive overload, dehydration, overuse, and more. The good news is there are plenty of effective ways to prevent and relieve tight muscles. Below are some practical, easy-to-follow tips I rely on, assuming you already practice the basics: stay hydrated, use proper form, and eat well. These additional strategies can help you stay limber and reduce unnecessary discomfort.
MOVING YOUR BODY DOESN’T ALWAYS REQUIRE EXERCISE
Adults should aim for about 150 minutes of moderate to vigorous intentional exercise weekly—roughly 30 minutes five days a week. That doesn’t mean you should spend the rest of your time sitting. Many jobs involve long periods at a desk, so make a habit of getting up at least once every hour. Walk for a couple of minutes, refill your water bottle, step outside, or chat with a colleague. Even standing up to roll your neck, shrug your shoulders, rotate your wrists, shake out your legs, and take a deep breath while looking away from screens helps break long sedentary stretches.
PROTECT YOUR JOINTS
Keep a slight bend in your joints. Whether you’re exercising or standing at the counter, avoid fully locking joints into a straight or hyperextended position. Knees and elbows are hinge joints that primarily perform flexion and extension; forcing movement outside their normal range can place strain on supportive structures and increase the risk of pain or injury.
Joints are supported by ligaments (connect bone to bone), tendons (connect muscle to bone), cartilage (cushions bones), and synovial fluid (lubricates and protects). Locking the knee stretches the posterior ligaments that stabilize the joint and can push the knee slightly backward, increasing pressure on the front cartilage. Over time, this added stress contributes to discomfort and potential damage.
PRIORITIZE RECOVERY
Use cold and heat appropriately. Ice is most helpful for recent injuries and acute swelling—generally within the first 48 hours after an injury—because it reduces inflammation and pain. Ice baths or targeted icing can also be useful after very intense exercise sessions, like long endurance workouts. Avoid routine icing beyond the initial 72 hours, as prolonged ice use may slow metabolic processes needed for recovery.
Heat soothes sore or stiff muscles and increases blood flow, delivering nutrients to the area. Apply heat before gentle stretching or massage to loosen tissue and help relax the area.
SHOULD I CONTINUE TO WORK OUT WITH SORE MUSCLES?
Know your limits. Injury severity depends on how much tissue is damaged and how long recovery will take. Listen to your body and avoid pushing through pain that feels sharp, unusual, or progressively worse. Following a reliable workout plan helps you progress safely while minimizing the risk of injury. If something feels like the start of an injury, follow RICE principles—rest, ice, compression, elevation—reduce impact on the affected area, and take quality rest days.
BREATHE AND STRETCH
Finish workouts with deep, controlled breathing and gentle stretching. Slowing your breath after exercise helps lower heart rate and activates the parasympathetic nervous system—the “rest and digest” response. One accessible technique is 4-7-8 breathing: keep your tongue at the roof of your mouth and jaw relaxed; inhale through your nose into your diaphragm for a count of four, hold for seven counts, then exhale slowly and fully for eight counts. Repeat this for a few cycles before starting your cool-down stretches to calm the nervous system and ease your transition out of high exertion.
TIPS FOR COMBATING MUSCLE SORENESS
- Warm up for three to five minutes before every workout.
- Stretch gently without forcing or hyperextending joints.
- If you’re extra sore after a heavy week, consider a restorative routine like a hot Epsom salt bath (1–2 cups, as warm as you tolerate) for about 20 minutes. Afterward, rehydrate with 16 ounces of water, apply lotion, and lightly massage and stretch sore areas.
- Keep a workout journal to track progress and recovery factors: weights lifted, workout duration, frequency, intensity, perceived exertion, any new aches, and sleep quality. This helps you identify patterns and make informed adjustments.
- Use modifications when needed. Modifying an exercise doesn’t mean you’re weak or incapable—it allows you to maintain form, accommodate a temporary issue, or manage fatigue while still training. Everyone modifies exercises sometimes to protect joints, preserve technique, or keep progressing safely.
From Danielle: Thanks for reading—I hope you found a few tips to try. My background is in Kinesiology and Neuroscience, and I worked for several years in medical research at the Medical College of Wisconsin. I recently returned to graduate school to become a school psychologist; combining these skills gives me a sport psychology perspective that I enjoy applying to movement, recovery, and mental performance.
REFERENCES
Cleveland Clinic. “How to Do the 4-7-8 Breathing Exercise.” Cleveland Clinic: Health Essentials, 6 Sept. 2022.
International Sports Sciences Association (ISSA). “Should You Lock Your Joints When You Stretch?” 15 Aug. 2019.
Malanga, Gerard A., et al. “Mechanisms and Efficacy of Heat and Cold Therapies for Musculoskeletal Injury.” Postgraduate Medicine, vol. 127, no. 1, Dec. 2013.
Vierra, Jaruwan, et al. “Effects of Sleep Deprivation and 4-7-8 Breathing Control on Heart Rate Variability, Blood Pressure, Blood Glucose, and Endothelial Function in Healthy Young Adults.” Physiological Reports, vol. 10, no. 13, July 2022.
Wang, Yutan, et al. “Heat and Cold Therapy Reduce Pain in Patients with Delayed Onset Muscle Soreness: A Systematic Review and Meta-Analysis.” Physical Therapy in Sport, vol. 48, Mar. 2021.