Weakness vs Tightness

I was thinking about the thought of muscle weakness and tightness this am, as I was hitting some pressure points in my hips, hoping to release some of the tightness in the IT (ilio-tibial) band (the band that runs down the outside of the thigh, stemming off muscle tissue in the hip and attaching at the knee, that can create pain in runners and other athletes). Many people will foam roll their muscles invoking some sort of self-pressure point massage, in anticipation of releasing some of the tightness.

I have learned that foam rolling generally does not do anything for me, except cause more pain. Yes the muscle fascia feels great (after much ow, ow, ow-ing) for a short period of time.... and then wham! the tightness comes back. (I prefer a massage stick as it is more localized than the foam roller or self- massage/palpations).

This really has gotten my attention as I work on my flexibility through stretching and yoga--- but perhaps, this muscle tightness has nothing to do with flexibility. Perhaps, this tightness is the body's way of protecting itself from injury.

And you ask me, how can this be?

Yes, a tight IT-band is not a happy one. But think for a moment beyond the IT-band. Let's think of all the fascia in the body. (We know we are all connected... and a headache can be caused by something wrong in the feet).

Here is a thought for you.... perhaps,

the muscle tightness is to protect against muscle weakness.

Muscles work together to perform tasks (they move the skeleton). If one muscle is not feeling 100% (and calls out sick) the muscles that help it perform the tasks will pick up the slack. This is compensation. (Compensation is not a bad thing... the body does it all the time. The movement is not as strong per say, but the work gets done. When the muscles don't return to work, that is when there is a problem).

So, maybe the muscles that are compensating for the muscle that is 'out sick' create more tension (muscle tightness) to protect from the muscle weakness.

Now, you are thinking.... but I AM NOT INJURED!

Muscles take a 'sick day' because of overuse, trauma, injury, or even possibly changes in the immune system. It doesn't mean you have an injury, it just means that muscle needs a mental health day. (Granted if there is an injury or trauma, the overall effects are greater).

The hope is that the muscle returns to work after some rest.

(Keep in mind that during activity, the body recruits different muscle fibers to do work at various times. So during a long distance run, my quadriceps muscles are not all 100% activated during the entire run. My body asks different fibers to do the work at various times throughout the run, recruiting and resting and recruiting and resting. Pretty Cool, huh?)

But what if some of those fibers don't come back to work when asked?? Do we just fall over in the middle of the run?? Amazingly, no. We continue running. The body compensates and calls on other fibers to carry the load for the duration, continuing the work-rest cycling process.

The muscle fibers that do not return to work are creating a weakness in the muscle tissue. The muscle fibers that are recruited to compensate may create a tightness to protect the joint.

What can be done?

For starters, you may want to foam roll. This might work for you. The knots you feel in the muscle tissue and fascia might be a result of this compensation. (I do foam roll, but not all the time. I like other means/methods better).

If the help this provides is temporary, you might want to speak with a manual or massage therapist. Someone who specializes in sports massage or neuro-muscular therapy may be able to target specific areas.

I studied Muscle Activation Technique, which tests for the muscle weaknesses and then uses palpations at the attachment sites of the muscle tissue to 're-awaken' the 'resting' muscle.

These manual therapies are great tools to help the body begin to function uniformly again. Body work comes in a variety of forms. It is a great tool!

If the compensation has created changes in gait patterns and possibly movements, I would recommend speaking with someone who understands movement and how to recognize and correct imbalances.

I became familiar with Kelvin Giles, Movement Dynamics protocols (www.movementdynamics.com) at GAIN this summer. This is by far the most comprehensive protocol I have ever been introduced to.

The protocols demonstrate weaknesses and give the coach a snapshot of the athletes abilities. It is empowering to learn if your weaknesses/tightness are temporary because of a hard training session or if your body has created compensatory actions from the weakness/tightness.

And programming can be created to assist you in the journey to injury-free performance. (Granted, I cannot prevent every injury, but appropriate programming can help).

As you continue to play hard and perform better, remember the post-workout tightness might be caused by muscle weakness that needs some attention.

Play Hard and Have a Great Day!