Muscle Stiffness/Soreness

Muscle pain or stiffness, particularly when getting up in the night or in the morning, or after any period of inactivity, is very common as people get older. It typically becomes noticeable as a problem in later middle age. The terms fibrositis or fibromyalgia are used to describe the condition when it becomes acute or chronic.

Muscle stiffness often begins with the legs and ankles, and may be accompanied by temporary pain and soreness, and possibly by a perception of muscle weakness and unsteadyness. It may also occur in the neck, shoulders or back.

Muscle stiffness should not be confused with joint pain and stiffness caused by arthritis or rheumatism. With muscle pain and stiffness, there isn't usually any real physical restriction of movement, but the pain or soreness can be enough to limit movement until the muscles have ‘warmed up’.

The cause of mild muscle stiffness is quite likely to be under-oxygenation of muscle tissue and consequent build-up of lactic acid, causing a form of muscle cramp. It appears to be largely related to a sedentary lifestyle and possibly poor circulation, and especially occurs where muscle groups are regularly held in the contracted position for a period of time. Medical investigations generally tend not to reveal any specific problems, so doctors are often dismissive, suggesting that these things are to be expected with increasing age. In just a few cases, problems may begin following a viral illness such as influenza, but it has proved difficult to establish a causal link.

The best ‘treatment’ for muscle stiffness is daily mild exercise incorporating slow, regular movement such as ‘stretching and toning’, quigong, yoga or swimming. Recent research has shown that you need to hold ‘stretches’ or tension postures for at least 15 seconds to obtain maximum effect in relieving tension and increasing muscle flexibility. It may be best to work up to this target if you are just starting out. Even a regular daily walk of half a mile or more can make a huge difference after just a week or two.

A number of people have also reported improvement after using magnesium/malic acid supplementation as described for fibromyalgia.

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