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Hypertonic Pain: What It Is And How To Overcome It

August 17, 2010 by  

Hypertonic Pain: What It Is And How To Overcome It

What do headaches, shoulder pain, hip pain, tight quadriceps, pulled muscles, cold limbs, knots on the back, restricted breathing, plantar fasciitis, fibromyalgia, knee pain and chronic fatigue all have in common? Hypertonic muscles.

Hypertonicity of muscles is a common problem in our modern American society. Hypertonicity implies an excessively constricted muscle or, in layman’s terms, tight muscles.

Muscles constrict, or become tight, for many reasons. Included among them are: a lack of exercise or too much exercise; sitting, lying or standing for prolonged periods of time; everyday walking; lack of stretching; abundance of toxins in the body; stress, worry and anxiety; blood stagnation; exposure to cold and various psychosomatic triggers.

In order to understand why stretching is so important and how not doing it causes pain and ill health, we must first understand the basic composition of related areas in the body.

Understanding The Body
In terms of stretching and pain related to not doing it, the body consists of bones, joints, ligaments, muscles and tendons.

Bones are the basic framework of the body and give it its form. Joints are joining points between bones that allow motion and give the body its motive function. Joints are stabilized by ligaments. These are elastic bands that connect bone to bone and prevent joints from moving incorrectly. Motion in the joints is made possible when muscles contract.

Connective tissue is the binding structure of the body and is what makes up fascia, tendons and ligaments. Connective tissue is constructed of collagen and elastin fibers. It is these fibers that hold the many structures of the body in place.

Collagen fibers (such as make up tendons) are rich in protein and are non-elastic—that is, they cannot be stretched. Elastin fibers (such as make up ligaments) consist of elastin protein and these both elongate and return to its normal resting length.

Muscles are the things that both voluntarily and involuntarily contract to move the body. Muscles have a tendon of origin and insertion that crosses a joint. It is when a muscle is contracted that the tendon pulls over the joint and causes movement.

Most important is the muscle resting length. This is the correct and natural length the muscle should assume when at rest. This is important because understanding it is the first sign of recognizing how and when problems occur.

How Problems Occur
While the body is generally able to adapt to its environment, chronic misuse can cause the tendons to tear, ligaments to overelongate and muscles to become cramped or to tear.

Tendons can tear when a load is placed on them that is too great, such as when jumping or running without first warming up and stretching. These tears cause acute pain and if left to chance will take a very long time to heal, if they heal at all. Many athletes and weekend warriors will experience a tear and think it is a muscle pull and aggravate the situation by not taking care to heal the injury. This is how chronic pain occurs.

Ligaments can become over-stretched through prolonged misuse and this prevents them from constricting back to their normal resting length. The causes of such over-lengthening of ligaments are common and include stretching too much or stretching incorrectly.

One of the major problem areas I see in my practice is with yoga. So many yoga studios are run by well-intentioned people who only spent a short amount of time understanding their practice and have little to no basic anatomy education. This leads to overstretching and a holding of the overstretch of certain postures that cause the ligaments to elongate and not return to their normal length. Thus, the joints that the ligaments held in place are now able to move in directions they are not meant to, causing friction, wear-and-tear, nerve irritation and chronic pain.

Chronic hip and low back pain are conditions I see regularly from my patients who practice yoga. (Just to be clear, I am a fan of yoga—just not incorrect yoga.)

Muscles become “pulled” when we engage in any activity (including walking) at a time when our muscles are not at their resting length. In most cases people are not aware that there is a “resting length” of muscles and assume that tightness is common to the human body. This is not so (though it may be a chronic experience of the human condition).

When the muscles are hypertonic (shortened and not at proper resting length) while the body is inactive and then we attempt to do something requiring motion, the muscles cannot sufficiently elongate and problems occur. Actually, muscles don’t “stretch.” What actually occurs is myosin and actin proteins of the muscle myofilaments cross one another and allow muscles to elongate.

When we begin an activity with the muscles already in a shortened state and expect the body to allow us to run, jump, climb, kick, stretch deeply and even walk, we are looking for trouble. How can the body effectively elongate the muscles to accommodate the activity while the body is cold, inelastic, existing in blood stasis and beginning at a muscle movement deficit? It cannot.

Yet we do it all the time. We sit in a chair at the office all day and then walk. Chronic sitting causes the piriformis muscle to shorten and this can cause the hips to rotate. And walking without ever stretching causes chronic tightening of the calf muscles which is a ready cause of both knee and low back pain.

I am regularly appalled when I hear seasoned athletes and therapists alike claiming that you don’t need to stretch before an activity. They say, “Just do some jumping jacks and then run or bike or play tennis. After you’re finished and the muscles are warmed up, then stretch.” How absurd.

Running “cold and tight” causes tight thigh muscles and biking “cold and tight” causes tight hip flexors.

Yes, you must stretch after an activity. But you must stretch before an activity so that the muscles begin from a proper resting length and the activity does not cause harm. So the proper order is for you to first warm up, then stretch and then engage in the activity. If you don’t, you will be the cause of your own injury.

And many people try to “just work through” the pain, by lifting more, running more, getting a massage, doing more yoga. But these things will never correct the problem, as the problem is caused by engaging in activities while the muscles are at improper resting lengths. That is, doing any activity while muscles are tight. And this includes walking.

Another problem is than many people don’t know how to stretch.

Basic Stretching Guidelines
Since the beginning of every American physical education class, every martial art class and every dance class, we’ve been taught the improper way to stretch. That is, we’ve been taught stretches that were put in place before the science of sports medicine showed us the flaws to such methods as well as the proper ways to stretch. Unfortunately, we are creatures of habit, and it is easier to continue to teach incorrect stretching than to do some continuing education to learn and disseminate the up-to-date information.

In short, proper stretching allows a fresh supply of blood, nutrients and heat to move into a muscle to allow it to become supple and able to move past its resting length and then to return to its resting length.

For information on safe stretching, please click here.

—Dr. Mark Wiley

Dr. Mark Wiley

is an internationally renowned mind-body health practitioner, author, motivational speaker and teacher. He holds doctorates in both Oriental and alternative medicine, has done research in eight countries and has developed a model of health and wellness grounded in a self-directed, self-cure approach. The Wiley Method provides a revolutionary way of providing recovery and prevention of chronic pain, illness and disease. Grab your FREE COPY of Dr. Mark Wiley's "The 3 Secrets to Optimal Health" HERE.

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  • Marlene LMT

    with out using 50 cent words for 10 cent thoughts-Sir many of your assumptions are incorrect. However I am glad that you are most pleased with your article and your own bio.

  • TIME

    Doc Mark, A really good Blog dude.

    Streching is something most folks just fail to grasp the importance of. I strech 3 times per day and still at 60 can do a full round house with the speed and impact of a 20 year old.
    As well I can still do a full wheellock kick and still pop a straight face out 6 foot high controlled snap kick.
    Who would have ever thought I would still be able to do Karate at 60.

    Folks don’t do “ballistic” Streches / as in bouncing form its wrong and bad for you.

    Do a “30 second long static” strech its best, hold that strech.

    Flush your system with a lot of water daily with fresh lemon in it.
    And a good deep tissue massage once a month is always a good thing too.

    • dan az

      I would like to meet you but then again

      • http://?? Joe H.

        Dan az,
        I would very much like to meet Time as I believe as accomplished as he is in the martial arts he would not have to prove it by trying to strike fear in someone that has done him no ill!

    • Dr. Mark Wiley

      Thank you, again, for sharing your story with us. You seems to be doing great and have kept your body in top shape for (and because of) your karate practice! Physical activity and stretching have such a huge impact on health over a lifetime. Thanks again!

  • Dean

    My problem is ALL arthritis, from my hip to the back of my neck, back in 1959, I have L4 AND L5 FUSED when I was in the Army, all this has afected my leg hip with bone spures on the lower part of my back. IS THEIR ANY HELP FOR ME, PILLS DON’T HELP AT ALL. IAM GOING BROCK TRYING ALL THESE THINGS THAT SAY WILL FIX THE PROBLEM. HELP

    • Renate R.

      Hi Dean,
      I just had a total hip replacement and eventhough I think it is
      successful, it is a big surgery. My hip was too far gone, I had no
      choice. Read the book by Dr. Brownstein : ‘overcoming arthritis’
      - he makes a convincing case for ‘micoplasma bakterium’ attaching
      itself to muscle and cartilage tissue, tricking the immune system to
      attack/destroy its own cartilage – hence arthritis. The test for this
      is very difficult and unreliable unless performed by the ‘Arthitis
      Research Institute’ in Maryland,(Bethesda,near Washington DC) and another Lab in New Jersey. Google, phone and get details.
      The treatment for this is specific antibiotics. Unless you’ll help
      yourself with the research, no Doctor will help you. Go for it.

      • Ernie Glozier

        For what it is worth I am 86 I have always been a recreational and competitive Tennis Player, badminton player, changed to a sguash player [winters only]and I still compete in the over 80 downhill races in march at our Ski club. In 1986 I had my first artificial hip installed and the only caution my surgeon gave was that the views are just as beautiful from the top of the mountain when you avoid the Black diamond runs.In 1992 I received my other hip replacement and carried on and was back playing tennis and skiing in 6 months. In 1994 I played in the world masters [Mens Doubles].70+in Brisbane AU.I wasn’t a champion was treated royally and did win some games.Nobody knew that I had artificial parts. But By 2005 I had worn out my left artificial hip and received a new revision which replaces the worn parts of the artificial hip. and carried on as before. In 2007 They revised my right hip and replaced worn out the parts again. Since then i have won 2 golds and a silver in over 80 downhill races. My point is that we all age but we do not have to get old. One of my close friends that I ski with is hard to keep up to with 2 artificial hips and 2 artificial knees. Best of all under the Canadian health program It has not cost us a penny. I do hope to still be downhill racing at our club in the 90+ group. Life is better when with a proper health plan you can still enjoy physical pleasures in your older years. Thank Heavens I live in CANADA Ernie

        • Dr. Mark Wiley

          Ernie, you are quite a motivator to us all! Such accomplishment given your multiple surgeries. Most of all, great mindset in not letting the surgery or ailments overcome your mind, body and spirit!!

    • melody

      Have you tried acupuncture? My mom had a fall and injured her arm…pills were okay, but kept her from enjoying her life. She is trying acupuncture and is doing much better… maybe it will help, or at least give you more relief. Good luck.

    • James

      Find yourself a good physical therapist. Go 3x/week for 6 weeks and see if you are meeting your goals.

      • norman

        get on the inet and go to “ARP Wave”. I have just started using it and it works if you are willing to do as they teach. It is not a picnic but it does work. I just wish I could own the machine as I have friends that could use it.

    • http://?? Joe H.

      I have the exact same fusion as you have. I also hace had a partial laminectomy at c-5 through c7. I have tried pain blocks, accupuncture, pain pills(which I still take daily) Heat, Massage, nerve blocks, muscle relaxers, sonograms, galvanics, and the only things that help me are professional deep massage, pills and stretching. Hold your stretches for at least a 5 count and stretch all muscles you can at least 3 times a day. After stretching, moist heat applied to the lumbar helps too! Make sure you use MOIST heat. Dry heat only does harm to the skin and muscles! I wish you the very best, I know first hand what you are suffering!! God Bless!

  • Don Maitzen

    Dean : Having experienced the same problems you’ve had, I can tell you that after seeing more than 6 Pain Specialists and trying everything they recomended including epidurals,steroid injections, opiots, relax stratigies, accupuncture and finally having a morphine injection pump installed, the only thing that provides relief, if only temporary, is streaching……….Sorry !


    The military programs include the taking of a blood stimulator such as tylenol one half hour prior to exercise so that the blood will be able to flow thru the tissue. It also prevents much of the soreness that comes from stressing muscles during exercises or hard work.

  • s c

    Does anybody out there use non-prescription aids that help with serious pain? Medical marijuana seems like a logical approach, if Uncle Scam’s anal retentive ‘standards’ can be bypassed.

    • dan az

      the only thing that works for me is asprin really. weed just covers up the problem where asprin goes straight to the joints. I dont have any cartilage left it any of my joints due to arthritis and austio perossis sorry for the bad spelling but you get the point it works for me.


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