Orthopaedic Surgery | Sports Medicine Questions Tight muscles

Why do my muscles get so tight after I exercise?

I'm 22 years old, and I exercise 4 days a week. Or try to anyway. I noticed that every time after I'm done, my muscles are extremely tight. What can I do to avoid this? Why does it happen in the first place?

5 Answers

Make sure you're stretching after each workout especially if you're working out 4 days a week. This occurs because your body builds muscle it tears the old ones causing lactic acid to build up and if your not stretching the muscles are the first to be affected.
You may find it helpful to drink an intra-workout sports drink. Specifically one that has BCAA’s and electrolytes. BCAA’s will help speed up recovery time and prevent/decrease delayed onset muscle .soreness.
Before and after exercise about 5 minutes stretching
There are a few things to take into consideration, like if the tightness happens in isolated muscle groups, if they happen on both sides equally, if they get tight any other time, if there are previous injuries to consider, etc. There are a lot of variables to consider. So, I'd recommend reaching out to a CSCS, evidence-based physical therapist, evidence-based chiropractor, neurologist, or your primary care doctor.
Hi! Thank you for reaching out. Drink plenty of fluids! If you are not already a daily water drinker, I would start with trying to drink 2L daily of plain water. It is also important to have a proper warm-up prior to exercise and a proper cool-down after exercise. A proper warm-up will include things such as lunges, high-knees, butt-kicks, etc., and this is also known as a dynamic warm-up. Preparing muscles for exercises is key for injury prevention. It is also important to have a proper cool down afterward exercise. After you finish exercise, but while you are still warm, I would encourage you to perform a full-body stretching routine and specifically focus on the muscles that seem to be the "extremely tight" muscles you mention. Stretching should NEVER be painful. You may feel a slight stretching discomfort, but it is important to not experience pain while stretching. Lastly, eat a balanced snack after exercise that includes protein and carbohydrates to help fuel the tissue repair process. If you are already doing these things and still have this problem, I would advise further evaluation by your doctor.