Nerve Pain or Just Tight Muscles? How to Tell the Difference
We hear it all the time from CrossFitters:
“My hamstrings are always tight.”
“I can’t seem to loosen up my traps.”
“I stretch my hip but the tightness just won’t go away.”
But what if that "tight" muscle isn’t the real issue?
Sometimes, what feels like stubborn tightness is actually nerve irritation — and the tricky part? It doesn't always show up as tingling, numbness, or zapping pain like you'd expect.
Nerve Irritation Can Mimic Muscle Tightness
Nerve tension often hides behind familiar areas of “tightness.” Unlike typical muscle soreness, nerve-related discomfort tends to:
Feel like a muscle that won’t loosen up no matter how much you stretch it
Return quickly after foam rolling or massage
Shift or worsen with spine movement or prolonged positions
Show up during specific lifts (like deadlifts or overhead work) without a clear strain
Common Examples
1. The “Tight” Hamstring That Won’t Budge
You stretch it. You smash it with a lacrosse ball. But it always feels tight — especially with deadlifts or after sitting too long.
→ This could be sciatic nerve tension, not a short muscle. Nerve irritation here often mimics hamstring tightness, especially if it changes with spinal movement.
2. That Nagging Shoulder Blade Tension
It feels like tight traps or rhomboids, especially after kipping or overhead work.
→ But if your upper back never releases and stretching doesn’t help, this could stem from cervical nerve irritation or even a thoracic spine issue.
3. Forearm or Wrist “Tightness” After Grip Work
If you get deep forearm tightness after pull-ups or cleans, and it’s paired with hand fatigue or finger tingling (even subtle), you might be dealing with ulnar nerve compression — not just overworked muscles.
🧠 How PTs Can Tell the Difference
As physical therapists, we’re trained to spot the subtle signs of nerve irritation. We use:
Neurodynamic tests - special tests to assess nerve mobility
Positional testing - to see how symptoms change with spine movement
Strength and reflex checks - to catch patterns of neural involvement
Joint and movement screens - to find hidden restrictions or contributors (could something be pushing on the nerve?)
Sometimes, the muscle is tight — but if it never fully releases, it’s worth exploring whether a nerve is involved.
💡 What to Do Next
If you're constantly stretching but never getting relief, stop and reassess. You may not need more mobility — you may need nerve glides, spine work, or a new way to train around the issue while healing.
At Raise the Bar Rehab, we work one-on-one with CrossFit athletes to figure out exactly what’s causing the problem — and build a plan that fits your training, not fights it.
👉 Book a session with us
