Experiencing muscle tightness and cramps?



Almost everyone has experienced tight muscles at one time or another. They can be painful, lead to injury,  limit movement and decrease performance.  Preventing and managing tight muscles is the key to avoiding injuries.   There are a few common reasons and times that muscles can tighten up.  The most frequent times when muscle tightness can occur are during periods of prolonged inactivity, during exercise, and after exercise.

In this day of age, so many people sit all day at work and are inactive day after day week after week. These prolonged periods of inactivity can cause muscles to tighten up do to their restricted movement. We see this most commonly in the psoas or hip flexors. Since the hips are bent when seated, this puts your hip flexors in a shorted or tight position. In contrast, you gluts are now put in a lengthened position. If you are sitting down and working on a computer then most likely your chest muscles will be tight as well and in contrast now your back muscles are in a lengthened position.

Over the course of time,  this most likely will result in muscle imbalances. Your muscles that are in the shorted position day in and day out will become “tight” and the muscles are are lengthened day in and day out will become weak.  Overtime, this will give you poor posture.  Forward rounded shoulders and underdeveloped glutes will be a result of this imbalance.

Do not worry though, There is a solution to everything that I mentioned above.  It is important to maintain proper posture even while seated.  You should also specifically strengthen the muscles that are weak and lengthened and then stretch out the muscles that are tight. We would be able to go over all of this at the office.

During exercise is another time that a muscle can tighten up which most people experience as a cramp. Cramps may occur for many reasons,. Some reasons would be muscle fatigue, low sodium or low potassium. Even if you are not exercising, you may still get muscle cramps.  A cramps occurs when the muscle fibers remain shorten or are unable to lengthen due to fatigue or dehydration. If you experience a cramp, do not forcibly stretch the muscle. You are at risk of tearing the muscle or having an injury. Allow the cramp to go away before attempting to stretch.  It is important to eat well and be hydrated before a prolonged exercise bout.


Another time that you may get tight muscles is following exercise. A lot of people will experience this tightness as muscle soreness sometimes called DOMS or delayed onset muscle soreness.  This usually occurs 24-72 hours after exercise.


With proper exercise, stretching, and nutrition you can help prevent and correct muscle tightness.  Doing proper strengthening exercises for the weak muscles and proper stretching for the tight muscles will prevent tightness due to decreased range of motion.  To help avoid cramping, proper  hydration and nutrition is recommended before exercising.

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Helping out the fighters at American Top Team

Thanks to American Top Team – Coconut Creek for having sports chiropractic‬ over for a ‪‎sports recovery‬ day. It feels great to be surrounded by so many world class fighters!11210393_10153221407323317_8829120298878943741_n

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Tunnel To Towers 5K Run/Walk – Fort Lauderdale

Proud to work with these Athletes to get them ready for the Tunnel To Towers 5k Run/Walk race in Ft. Lauderdale.

Black Tommy

Luiza taping

Rock tape banner

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Miami Surge vs. Phoenix Rise GRID League Match at BankUnited Center.

Honored to be selected to work the Miami Surge vs Phoenix Rise event of the NPGL today.


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KinetiFix on location at CFHC Pompano Beach. We take a proactive approach to the sport of Fitness. Want to learn what injuries you’re prone to? How to manage your weaknesses? We can bring this show on the road. Contact us today – (954) 871-1411


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Stretching out these awesome soccer players before the big game.

It does not matter if it is the World Cup or just an intramural soccer match. It is important to stretch and stay loose.  Even though there are mixed opinions on the benefits of stretching, it is thought that stretching helps reduce injuries during activities, improve flexibility and improve range of motion for your joints. It is wise not to stretch cold muscles so make sure that you warm your body up a little bit before going into a stretching routine which allows increased blood flow to the muscles which in turn increases mobility. Warm muscles equals greater elasticity in the muscle.  11695810_890649441008995_2775495394438184996_nhttp://bocaratonflchiropractor.com/wp-admin/post-new.php

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UFC fighters need treatment as well!

Brett and UFC fightersAwesome opportunity to treat some of the best fighters and nicest guys around. At Sports Chiropractic and Natural Health Solutions, we work with all different types of athletes with their recovery and injuries.

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Sorry Paleo Diet followers. If you want to live longer, eat Whole Grains???

                                                                          Sorry Paleo Diet followers

                                                                                      Rye-Bread                                                                                                                                                                                                                                                              If you want to live longer, eat Whole Grains???

So we all know how bad grains are for the digestive system and how they promote inflammation. Humans have only been eating grains for the last 10,000 years although our genes were formed about 2million years ago. Without grains, people wouldn’t get fat and wouldn’t have high insulin levels. Since grains are very simple carbohydrates, they break down into sugar quickly. Due to this, you blood sugar spikes  which causes your insulin levels to spike. When your insulin levels are always high, the inflammation process starts. Your cells then become resistant to insulin. The end result of this is diabetes.

So with all of these negative factors, why choose whole grains?

After analyzing data from more than 15,000 people aged 45-65, researchers from the University of Minnesota School of Public Health found that as whole-grain intake went up, total mortality went down according to a new study coming out of Harvard’s School of Public Health. Eating more whole grains may decrease a person’s chances of dying by up to 15 percent.

The team’s findings were published in the latest issue of JAMA Internal Medicine. From more than 118,000 nurses and health professionals who filled out dietary questionnaires every two to four years between 1986 and 2010 the data that was collected said that of the 27,000 deaths of study participants, one-third fewer people died among the group that ate the most whole grains per day. Even after accounting for other factors such as obesity and exercise, researchers say data showed whole grains decreased a person’s overall chance of death by 9 percent. Cardiovascular-related deaths went down 15 percent.



So you want to know if you should eat whole grains or stay away from them. To be honest, if your body reacts poorly to grains, try to eliminate them from your diet. If this makes you feel better then do not eat them. If you are staying away from grains, make sure you get your nutrients elsewhere.  If you are currently eating grains and notice no negative consequences then there is no reason to stop eating them. Everyone’s body is different. Everyone’s body reacts differently to whole gains. You know your body better then anyone else so the choice is yours.

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Gluteus Medius Syndrome

What is Gluteus Medius Syndrome?

Gluteus Medius Syndrome is a pain and inflammation that is felt on the outer part of the hip. A muscle strain is the cause for Gluteus medius syndrome  The gluteus medius muscle is responsible for moving the thigh away from the other thigh (abducting), as well as stabilizing the hip while walking, running and jumping.




How Did I Injure My Glut Medius?

An acute or ongoing injury can develop into Gluteus medius syndrome. A sudden increase in the intensity, frequency, or duration of training may cause this. Typically, this condition is associated with tilting of the pelvis, with running. Poor strength, flexibility and running on banked surfaces may contribute to Glut Medius syndrome. You may also have uneven leg length so it is important to check that.


What are my Symptoms of Glut Medius Syndrome?

  • Pain, and often a limp, with walking or running.
  • Tenderness over the outer hip.
  • Pain, tenderness, swelling, warmth, or redness over the outer thigh, often worsened by moving the hip.
  • Often, weakness of the hip.
  • Pain or weakness that gets worse when outwardly moving the thigh.

How Can I Help Your Glut Medius Syndrome?

Your foot length will be checked first to determine if they are unequal in length. A shoe lift (orthotic) may be recommended. A very effective method of treatment has been found to be A.R.T., Graston therapy, electrical stimulation, ultrasound along with heat and cryotherapy.  Rather than just addressing just one area, ART® restores unimpeded motion and function to all soft tissues.  Graston therapy is a soft tissue technique aimed at breaking up scar tissue and adhesions to promote the rebuilding of scar tissue in the correct line of force to strengthen the muscle, increase flexibility and movement, and promote normal function of the soft tissue. Graston therapy incorporates the use of stainless steel tools that are used to detect and treat scar tissue within muscles, ligaments, tendons and all other forms of soft tissue. By breaking up this poorly formed scar tissue and encouraging the body to form healthier and stronger scar tissue.  We will also show you exercises and stretches for you to do. Kinesio tape will also be applied over and around muscles in order to assist and give support or to prevent over contraction. The tape creates a dynamic or “kinetic” moving support. This support is ideally suited for improved circulation, stabilization of injured areas and increased input to the nervous system.



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Have you Injured your arm or leg? Don`t stop working out!

Have you ever had a torn rotator cuff or broken arm and stayed home from the gym.  Well don`t!

Research has shown that by performing  single-side training with the non-injured limb it will minimize the effects of atrophy and accelerate healing in the injured arm. This effect is known as cross-education.You increase strength in the injured limb due to neural adaptations. You will still have to train bilaterally to trigger a hypertrophy response but you will not lose muscle as fast in the injured limb.
There is a study in the Journal of Exercise Science and Fitness that during the cross-education effect, there is a gain of strength in the range of 5 to 25 percent to the injured limb when training the opposite limb. Another major benefit is there will be less range of motion loss in the injured limb do to the cross-education effect.

Another study in the Scandinavian Journal of Medicine and Science in Sports states that cross-education works on the extensors and flexors of the injured limb.
This study used electrostimulation of the right wrist flexors using an eccentric contraction and demonstrated impressive strength gains in the untrained wrist muscles. Participants received the electrostimulation five days a week for six weeks. The untrained left wrist extensor and flexor muscles increased strength significantly, both improving by about 45 percent. Researchers suggest that strength gains in the immobilized limb were substantial because eccentric contractions were induced by using electrostimulation that triggered a maximal voluntary contraction in the right wrist, thereby providing greater neuromuscular stimulus to than a concentric contraction.
Although Cross-education is not completely understood,  strength gains in the injured limb are likely from neuromuscular adaptations and increased neural drive to the untrained muscle. By training the healthy limb, the body recruits more high-threshold motor units in both limbs. There is no evidence of hypertrophy or changes in muscle fiber types in the immobilized muscle following single-side training.
Cross-education highlights the importance of single-side training. i stress that my patients  continue with  single limb training during an injury. So next time your have an injury, do not let that stop you from working out.
Sariyildiz, M., Karacan, I., et al. Cross-Education of Muscle Strength: Cross-Training Effects are not Confined to Untrained Contralateral Homologous Muscle. Scandinavian Journal of Medicine and Science in Sport. April 2011. Published Ahead of Print.
Lee, M., Carroll, T. Cross-Education: Possible Mechanisms for the Contralateral Effects of Unilateral Resistance Training. Sports Medicine. 2007. 37(1), 1-14.

Zhou, Shi. Cross-Education and Neuromuscular Adaptations During Early Stage of Strength Training. Journal of Exercise Science and Fitness. 2003. 1(1), 54-60.

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Dr. Brett A. Goldstein ; Get the treatment your body deserves at BackandHealth

Office Locations and Hours

Pompano Beach
Above CrossFit Hardcore
23 S.E. 22nd Avenue
Pompano Beach Florida
(954) 871-1411
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Boca Raton Florida
(561) 235-3714

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Boca Raton, Florida 33496
(561) 313-9117
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