Arm Pain and Muscle Tightness After Workouts

Q: Arm Pain and Muscle Tightness After Workouts

Hello： If your symptoms do not include numbness, it may be worth considering tissue inflammation. <br>Your symptoms could suggest subacromial bursitis, commonly known as frozen shoulder, which is often associated with inflammation of the fascia and joints, possibly due to overexe

Arm pain and muscle stiffness?

Hello Doctor, I've been working out for seven months now.
After my arm workouts, I haven't been doing any cool-down stretches.
Recently, after performing bench presses, I've been feeling tightness and stiffness in the inner head of my triceps, and pressing on it causes nerve pain.
I've also experienced discomfort in that area after doing bicep curls.
I'm currently resting.
Could you please help me understand what the issue might be and how to resolve it? Thank you.

Liu Xiansheng, 10~19 year old female. Ask Date: 2018/06/23

Dr. Jiang Junyi reply Neurology

Hello: If your symptoms do not include numbness, it may be worth considering tissue inflammation.
Your symptoms could suggest subacromial bursitis, commonly known as frozen shoulder, which is often associated with inflammation of the fascia and joints, possibly due to overexertion from lifting heavy objects, leading to inflammation in that area.
It is recommended to: 1.
Apply local heat: Use a heating pad for 15 to 20 minutes, ensuring the temperature is safe to avoid burns.
2.
Use non-steroidal anti-inflammatory drugs (NSAIDs): If you do not have a history of peptic ulcers, are not allergic to NSAIDs, and have normal kidney function, you may consider using NSAIDs to reduce inflammation and alleviate pain.
3.
Engage in muscle stretching exercises: After the acute pain phase has passed.
I suggest you consult with a rehabilitation physician to discuss examination and treatment options.
Wishing you good health.
Dr.
Jiang from Taoyuan Medical Center cares about you.

Reply Date: 2018/06/23

More Info

Understanding arm pain and muscle tightness after workouts is a common concern among fitness enthusiasts, especially those who engage in resistance training without proper recovery techniques. Based on your description, it seems that you are experiencing tightness and discomfort in your triceps, particularly after performing exercises like bench presses and arm curls. This can be attributed to several factors, including muscle fatigue, improper form, lack of stretching, and potential nerve compression.

Potential Causes of Your Symptoms
1. Muscle Fatigue and Overuse: Engaging in intense workouts without adequate recovery can lead to muscle fatigue. When muscles are overworked, they can become tight and sore, leading to discomfort during subsequent workouts. This is especially true if you are not incorporating sufficient rest days into your routine.

2. Improper Form: If your form is not correct during exercises, it can place undue stress on certain muscles and joints, leading to pain. For instance, during bench presses, if your elbows flare out too much or if you are lifting weights that are too heavy, it can strain the triceps and shoulder muscles.

3. Lack of Stretching and Warm-Up: Failing to properly warm up before workouts and neglecting to stretch afterward can contribute to muscle tightness. Stretching helps to improve flexibility and blood flow to the muscles, reducing the risk of injury and soreness.

4. Nerve Compression: The sensation of pain when pressing down on the affected area could indicate nerve involvement. Conditions such as thoracic outlet syndrome or ulnar nerve entrapment can occur when nerves are compressed due to muscle tightness or anatomical abnormalities.

Recommendations for Relief and Prevention
1. Rest and Recovery: Allow your muscles time to recover. This may include taking a break from upper body workouts for a few days to let inflammation and tightness subside.

2. Proper Warm-Up and Cool Down: Always start your workouts with a dynamic warm-up to prepare your muscles for activity. After your workout, engage in static stretching, focusing on the triceps, shoulders, and any other tight areas. This can help alleviate tightness and improve flexibility.

3. Evaluate Your Form: Consider working with a personal trainer or physical therapist to assess your lifting technique. Proper form is crucial in preventing injuries and ensuring that you are effectively targeting the intended muscle groups.

4. Incorporate Strengthening and Flexibility Exercises: Strengthening exercises for the shoulder stabilizers and rotator cuff can help support your arm during workouts. Additionally, incorporating yoga or Pilates can enhance flexibility and balance muscle strength.

5. Use Foam Rollers or Massage: Self-myofascial release techniques, such as foam rolling, can help alleviate muscle tightness. Target the triceps, shoulders, and any other tight areas to promote blood flow and reduce soreness.

6. Consult a Healthcare Professional: If the pain persists or worsens, it may be beneficial to consult with a healthcare professional, such as a physical therapist or sports medicine physician. They can provide a thorough evaluation and recommend specific treatments or interventions.

Conclusion
In summary, the tightness and discomfort you are experiencing in your arms after workouts may be due to muscle fatigue, improper form, lack of stretching, or potential nerve compression. By implementing proper warm-up and cool-down routines, evaluating your lifting technique, and allowing adequate recovery time, you can help alleviate these symptoms and prevent future occurrences. If the problem persists, seeking professional advice is essential to ensure that there are no underlying issues that need to be addressed.

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