by Amanda Gibbons
Stress has a profound effect on humans. And while most of us are aware of its mental and emotional repercussions, it also manifests itself physically in many ways — from a weakened immune system to high blood pressure. In fact, stress is also a culprit behind chronic pain in muscles. So if you’re someone who struggles with frequent spells of muscular tension or soreness, intense workouts may not be the only reason behind them as stress may be playing a subtle, but important part.
The fight-or-flight response
The main mechanism behind this connection is the acute stress response, also known as the fight-or-flight response. The breakdown of this instinctive response by author and educational consultant Kendra Cherry details that it is the sympathetic nervous system’s (SNS) reaction to perceived threats. The SNS initiates the release of several hormones, one of which is adrenaline, to increase the heart rate, blood pressure, and breathing rate. Given that ‘fight’ is one of the options, the adrenaline rush causes a temporary increase in strength by tensing up the muscles and preparing the body for action. During those few minutes, it also decreases the body’s sensitivity to pain, but restores it to normal levels about 20-60 minutes later when the SNS is no longer aroused by stimuli. This defense mechanism, however, constricts blood vessels and limits the blood flow to the muscles, tendons, and nerves. As a result, the muscles get a limited supply of oxygen and nutrients, which are essential for relieving tension. This normally isn’t an issue with stress if the threat goes away in no time. However, chronic stress means that the SNS is constantly being triggered, resulting in prolonged muscle soreness.
Cognition and muscle memory
Maximum Training previously discussed the need to prime the nervous system at the start of each workout rather than relying on our muscles to do the work for us. The likely explanation is that stress also inhibits the major processes of the cerebellum, or the region of the brain responsible for motor control and movement coordination, as well as learning and memory formation. Stress also plays a part in concentration. When your mind is unable to focus on the task at hand, the muscle cannot direct itself where you want it to go.
This also applies to the way your body remembers correct movement. Dr. Richard E. Cytowic argues that muscle memory happens in your brain, not in the muscles themselves as we’ve been led to believe. He notes that repetitive movement is not the key; instead, it is conscious control that is made possible by a sound mind. This reiterates the connections between mental health and learning success detailed by psychologists at Maryville University — the healthier your psychological state is, the higher your chances are of retaining information and vice versa. For athletes and fitness enthusiasts, this means a higher likelihood of remembering proper form, which is essential to preventing injury and muscle soreness.
Slow recovery times
Last but not least, stress also interferes with the natural timeline of recovery from exercise. A study on the effects of stress on recovery by Yale University indicates that exercise is perceived by the body as a stressful situation. This leads to an additional release of cortisol (also known as the stress hormone), which a person experiencing constant worry and anxiety already has too much of. Excessive amounts of cortisol in the body breaks down tissues and reduces the body’s natural ability to repair and build muscle, which may then manifest as further muscle pain.
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