Short muscles can occur for one of two reasons, you were born with them or you have tight muscles. Either way, shortened muscles can result in pain. Depending on which area of the body you have short muscles in, you may experience changes in posture or pain with sitting, standing, or activity. If you have short muscles, there are ways to combat the discomfort associated with them through stretching and proper posture.
Upper Spine Pain
If you have short muscles, especially in your neck and back, you may be prone to poor posture in your upper spine. One form of poor posture, as stated by chiropractor Joseph Ventura, is a forward head posture in which your entire head may fall forward. This forward head posture places excess pressure on your cervical spine and may cause a shortening of the muscles at the back of your neck. As these muscles attach to your skull at the sides of your forehead, a shortening of them can cause debilitating head aches.
Lower Back Pain
If you have tight muscles in your hip complex area, particularly your hip flexors and hamstrings, you may suffer from lower back pain. Your hip flexor muscles attach to your spine at the front of the lumbar section. If they are tight, you may develop a bent over posture, which can cause discomfort and pain in your lower back. Shortening of the hip flexors can be congenital, but according to Bill and Geoff Tancred, professors of Sport Studies at Buckinghamshire Chiltern University College in the United Kingdom, it is more likely caused by inactivity and poor ergonomics during your work day.
Foot Pain
The plantar fascia ligament and muscles are located on the bottom of your foot and form what is known as the arch of your foot. If these soft tissues are too tight, they may cause you pain, according to athletic trainer Jayson Goo. This pain is commonly known as plantar fasciitis and is most often worse upon waking in the morning. You may also experience pain in your feet if the muscles, such as your gastrocnaemeus muscle in your calf, or your Achilles' tendon are tight. These muscles and tendons can pull at your ankle, and cause pain on the back and bottom of your heel.
Arm Pain
A lesser known issue associated with short muscles is pain in the arms. Most often in or around the shoulder, rheumatologist Dr. Nathan Wei says that pain in the arms can be the result of poor ergonomics while you are working. It can also be a secondary symptom of tight muscles in the cervical spine and neck. Furthermore, if you do not properly warm up for physical activity, you may suffer from pain associated with an over-use injury to the shoulder complex.
Solutions
If you are suffering from short muscles, there are ways to combat the pain you may be experiencing. The most obvious option is stretching. Before you begin any form of physical activity, you should dynamically stretch your muscles with activity-specific movements. You can also statically stretch the muscles that are causing you pain by holding each stretch for 20 seconds or more at least once a day. Massage may also help to break up and release the tight muscular tissue associated with short muscles. Finally, you may want to consult a doctor. If the pain is severe enough, your doctor may be able to prescribe a brace or shoe insert to help correct your posture and coax your short muscles into proper positioning.
