In a previous post, found here, I discussed why the term “tight” is an inadequate way to describe symptoms. The sensation of “tightness” typically stems from either musculotendinous shortness or stiffness. While shortness is a physiological issue that’s harder to address, excessive stiffness can be improved with movement and exercise.
It’s important to recognize that a certain level of stiffness is not only acceptable but often beneficial, particularly for athletes. This natural stiffness allows athletes to be more elastic, enabling them to generate maximum power with minimal effort. This quality often distinguishes elite athletes from the average person and is something both coaches and clinicians should be mindful of.
In other words, don’t automatically assume that any area with some stiffness needs to be mobilized or stretched. Athletes often depend on this stiffness for optimal performance (Remember, the principle of “do no harm!”).
Problems arise when stiffness becomes excessive, leading to alignment issues and dysfunction. The most effective approach to care is to restore tissue mobility through movement.
Stiffness often develops due to poor stability, motor control, and movement patterns. When stability is lacking, musculotendinous structures become stiff to compensate, providing stability that the appropriate areas should be supplying. As I mentioned in my previous post, the hamstrings, for example, often become stiff in response to insufficient proximal stability in the lumbo-pelvic region. An anterior pelvic tilt due to poor core stability can create an unstable attachment point for the proximal hamstring at the ischial tuberosity. The central nervous system then increases hamstring tone as a protective mechanism, trying to provide stability through stiffness.
Traditional stretching doesn’t address this issue because the root cause of excessive stiffness is often a lack of core stability and motor control.
The most effective way to treat this problem is by achieving mobility through movement. For proper movement patterns to occur, the body must dynamically stabilize throughout the available range of motion. When this happens, the smaller, intrinsic muscles function as intended, activating before the prime movers to provide the necessary proximal stability. This allows the larger muscle groups to do their job and generate the force required for movement.
For example, proper shoulder movement requires the trunk (including the transverse abdominus, multifidi, pelvic floor muscles, etc.), scapulo-thoracic region, and rotator cuff muscles to activate and create a fixed point. This stability allows the deltoids, pectorals, and/or latissimus dorsi to generate movement effectively.
In a similar way, an athlete may experience excessive hamstring stiffness due to poor core stability and dysfunctional hip extension patterns (think sprinting). Ideally, the trunk muscles should fire first, providing a stable base for the lower extremity to work from. When the proximal attachment is stable, hamstring tone decreases, allowing the glutes to activate properly and generate hip extension. This reduces hamstring dominance and further stiffness related to overuse.
Correcting dysfunctional movement patterns requires adequate joint stability and the appropriate muscular tension. By teaching an athlete to properly squat, lunge, roll, etc., you can help normalize their complaints of “tightness.” The athlete is forced to dynamically stabilize through the range of motion involved in the movement, thereby maintaining any mobility gained.
For these reasons, I rarely perform static stretching with my athletes or patients. Most of the manual treatment techniques I use involve Dry Needling or ASTYM to normalize muscular tone, desensitize nerve endings, reduce swelling, and/or stimulate healing. I follow these manual techniques with exercises to address the true cause of tissue dysfunction.
For example, I might perform Dry Needling on an athlete’s glenohumeral joint capsule or related muscles contributing to mobility restrictions or abnormal joint mechanics. I would then follow this with closed-chain exercises like downward-facing dog or side sits to bear. This sequence promotes proper co-contraction of the scapulothoracic and glenohumeral muscles, ensuring maximum joint congruency for optimal weight-bearing and functional capacity.
So, the next time you or an athlete/patient feels “tight,” think movement, not stretching!
