The Effects of Muscle Restrictions
Daily Life
The Effects of Muscle Restrictions in Sports and Daily Life
Everyday movement restrictions can result from various factors, including overuse in sports or problems caused by poor posture. Whether it’s from static positions at work or intense physical activities, limited movement and pain often make daily life more difficult. On our website, you can learn how these issues affect your body and how the right therapy can help restore mobility.
Head and Neck
Cycling
Road cycling requires prolonged stretching of the head and neck. This often leads to tightness in the sternocleidomastoid (SCM) muscles, which eventually affects the head and neck extensors, causing various issues, including upper back pain and headaches. Not only does this negatively impact cycling performance, but it also increases risk factors, as the ability to rotate the head and neck – such as when looking backward – becomes limited.
Archery
Archery requires the head to be nearly fully rotated, often with active lateral bending, to properly align the aiming eye. This posture demands the unilateral contraction and shortening of nearly all the neck muscles. Additionally, raising the shooting arm shortens the upper trapezius and levator scapulae muscles on the opposite side. Possible issues include headaches, upper limb pain, paresthesia (tingling), numbness, weakness, fatigue, swelling, and discoloration, which can be caused by compression of the brachial plexus at the scalene muscles.
Driving
Many people first notice neck movement restrictions when they are no longer able to properly turn their head while driving to check over their shoulder. This can be caused by tightness in almost any neck muscle – particularly the upper trapezius, scalenes, and SCM. However, the complex movements through the cervical spine can be influenced by several smaller muscles, and since nearly 50% of head rotation occurs at the atlas-axis joint, tightness in the muscles attached here can significantly limit head rotation.
Shoulder Girdle Movement Restrictions and Their Effects
Golf
Modern golf swings often require more shoulder girdle rotation than in the past. The movement sequence during the swing can be described as follows: scapulothoracic connection – shoulder joint (glenohumeral) – thoracic spine, and then this motion reverses during the downswing and at the follow-through. Any restriction in the shoulder girdle movement reduces performance in two ways. First, more muscle strength is required to overcome the restriction, which becomes exhausting during an 18-hole round. Second, the player cannot properly coordinate the movement between the upper and lower body for an efficient swing. Even maintaining a stable head to focus on the ball becomes impossible without proper shoulder girdle range of motion. Shoulder girdle restrictions often transfer to the lower back as the player attempts to compensate for the lack of shoulder mobility by using the lower spine rotation; this partly explains the frequent occurrence of lower back problems in golfers.
Swimming
A common issue among swimmers is shoulder impingement syndrome. One possible cause is tight pectoral muscles, which can lead to a “forward-rolled shoulder posture.” This can result in the abnormal positioning of the humeral head and increase the likelihood of acromioclavicular impingement during arm elevation movements. The basic motion of the freestyle stroke involves the forward movement and upward rotation of the scapula, driven by strong activation of the serratus anterior muscle. The pectoralis major is activated, adducting (bringing closer) and pulling the arm backward, while internal rotation is counteracted by the external rotation of the teres minor. Any restriction in the movement of these muscles will impact the coordinated movement required for swimming, negatively affecting performance.
Combing Hair
For most people, combing their hair is a simple task; however, if any of the shoulder girdle muscles are restricted, this movement can become painful or even impossible. Restriction in the subscapularis muscle reduces its ability to stabilize the shoulder joint, affecting the arm positions required for combing. The coordinated movement between the scapula and humerus (scapulohumeral rhythm) is disrupted, and the external rotation and horizontal adduction of the humerus—essential for the “combing” position—become limited or impossible. In such cases, pain often radiates into the upper arm.
Elbow Issue
Tennis
Restriction in the elbow extensor muscles (triceps brachii) can negatively impact tennis performance in several ways. Estimates suggest that during the serve, the elbow bends from 120 degrees to 20 degrees in just 0.2 seconds. Excessive tension in the triceps can reduce the ability to pull the arm back into the serving position, negatively affecting the speed and power of the serve. The motion required for a forehand stroke—when the racquet arm is pulled back—can also be hindered due to elbow or shoulder tightness. This may increase the risk of injury to other body parts, such as the lower back, as the player may compensate for the lack of range by increasing trunk rotation. The follow-through on a serve often involves fast and forceful pronation (inward rotation) at the elbow and internal rotation at the shoulder. Triceps tightness can also impede this movement, increasing the likelihood of overuse injuries.
Crown Green and Lawn Bowls (Bowling)
The key to a successful throw is the correct movement of the arm. Tightness in the biceps would hinder the smooth backswing, as this muscle crosses two joints—the shoulder and the elbow. It would also prevent the forward swing of the throw, as full and smooth elbow extension would not be possible.
Personal Hygiene and Dressing
Even basic everyday activities can be significantly hindered by restrictions in the elbow flexor and extensor muscles. Washing hair or the armpit can become nearly impossible with tight triceps, as shoulder and elbow flexion become limited. In more severe cases, even eating can become difficult. The contraction (shortening) of the biceps brachii muscle can also make putting on a shirt or coat challenging.
Forearm Issue
Climbing
Climbing activities place significant strain on the wrist and hand joints, especially the forearm muscles. EMG studies have shown that the flexor digitorum superficialis and flexor digitorum profundus muscles play a key role in many climbing grips, making them prone to injury. Any restriction in these muscles can lead to early fatigue, an inability to properly grip, or muscle injury.
Squash
During the forward swing of a squash racquet, the wrist quickly moves from a hyperextended and supinated position to a flexed and pronated position. Research has shown that wrist flexion and forearm pronation at the radioulnar joint account for approximately 30% of the segmental rotation required for the forward stroke. Any restriction in the wrist flexor or extensor muscles reduces the ability and speed to execute the necessary movement, potentially leading to “tennis elbow” or “squash elbow.”
Typing
It is common for individuals to use the keyboard or mouse for extended periods during computer use. Over time, the wrist may remain slightly extended, leading to shortening of the wrist extensor muscles, while the finger flexor muscles also shorten. This combination can result in finger contractures (restricted finger mobility), weakened grip strength, and increased compression in the wrist, raising the risk of carpal tunnel syndrome.
Thoracic and Lumbosacral Sections
Ice Hockey
The unilateral posture required in ice hockey can lead to restrictions in the quadratus lumborum (QL), as well as the internal and external oblique muscles (obliquus internus and externus). The forward-leaning posture may also cause shortening of the rectus abdominis muscle. Without regular stretching, this can hinder quick changes in body position during puck handling and reduce the ability to generate the necessary torque for effective shot power.
High Jump
In high jumping, the Fosbury flop technique is typically used, which requires a curved approach and quick body rotation over the bar. While much of this is based on the movement of the limbs, a successful jump demands strength, flexibility, and stability in the oblique abdominal muscles, the core, and the erector spinae (spinal extensor muscles). The initial takeoff also requires strong hamstrings, which affect the lumbopelvic rhythm and the ability to extend the leg. Tightness in any of these areas can reduce performance.
Forward Bending
This is an everyday movement that we often take for granted—until problems arise. Forward bending can be severely affected by tightness in the lumbar and thoracic soft tissues. Tight hamstrings can disrupt the normal lumbopelvic rhythm, resulting in increased abdominal muscle activation, which may lead to muscle tightness over time. Tight erector spinae muscles (in both the lumbar and thoracic regions) can hinder normal movement and may necessitate increased hip flexion, putting more pressure on the lumbar spine. Over time, this can interfere with basic movements such as sitting down or standing up.
Hip Issue
Cycling
During cycling, all the muscles around the hip joint are actively engaged, either as primary movers or antagonists (counteracting muscles). Restriction in the iliopsoas muscle can exacerbate lower back pain and, as a compensation, may lead to a shortened leg extension or outward rotation. Tightness in the tensor fasciae latae (TFL) can reduce pedaling efficiency, as it affects the coordination between the hip, knee, and ankle. Over time, this may lead to trochanteric bursitis (inflammation of the hip bursa).
Skiing
Almost all forms of competitive skiing require high hip mobility and strong stability. New skiing technologies have made it easier for recreational skiers to use the carving technique. In this technique, the hip of the inside ski leg abducts during the turn, generating the force for the turn, while the uphill hip adducts and flexes to maintain balance during the turn. Tight gluteal muscles or iliotibial band (ITB) on the uphill leg can impair technique, while tight adductor muscles on the downhill leg can hinder the descent into the turn.
Sitting and Lifting Objects
Hip flexion is a fundamental movement when sitting on a low chair or bending down to pick up objects. If the gluteal muscles are tight, this flexion becomes restricted. This often leads to increased lumbar spine flexion, which raises the risk of lower back pain during object lifting. When someone sits down on a low, soft chair with tight glutes, they often “plop” down uncontrollably, rather than sitting consciously. Research has also shown that a decrease in the thigh-trunk angle (i.e., tight hip flexors) reduces normal lumbar lordosis (lumbar curvature), which further contributes to lower back pain.
Knee Issue
Running
Assuming that the foot and ankle are not problematic, tightness in the hamstring muscles can reduce stride length by limiting knee extension or increase the force that the quadriceps must exert to extend the knee. The tightness of the semimembranosus or semitendinosus muscles affects the rotation of the lower limb in relation to the femur, which is crucial for stability and proper foot positioning during running. All of these factors reduce running efficiency—whether sprinting or long-distance—and are often at the root of many injuries. One study found that “greater extensibility of the hamstring muscles can improve knee extension efficiency during heel strike by allowing greater external rotation of the tibia and reducing internal rotation at maximal knee flexion, thus protecting the anterior cruciate ligament (ACL).”
Rowing
A common issue among rowers is chondromalacia patellae, or the wear of the cartilage surface beneath the kneecap. Rowing requires full knee flexion and powerful extension, which is performed by the quadriceps. According to one study, the force on the knee joint during rowing can reach 4100 N, which is more than six times the body weight. Any restriction in the quadriceps impairs full knee flexion and increases joint pressure, which pushes the kneecap against the femoral condyles, potentially causing or worsening chondromalacia patellae.
Walking
Everyday walking seems natural—until a problem arises. Restrictions in the quadriceps and hamstring muscles can affect the gait and ease of walking. Tight quadriceps reduce the ability to bend the knee, making it more difficult to step over obstacles and potentially increasing hip flexion. Tight hamstrings shorten stride length and make fast walking more difficult, thus increasing energy expenditure. In older adults, whose muscle strength tends to decrease, this can be particularly limiting to mobility.
Ankle Issue
Rugby
Studies among professional rugby players have found a correlation between stress fractures of the metatarsals and the shortening of the Achilles tendon, as well as limited dorsiflexion of the ankle and subtalar joint (or both). Other research links overuse symptoms in the middle and/or front of the foot to increased tightness in the gastrocnemius and soleus muscles.