i was stupid and overdid it in the gym some months ago and now I'm suffering, my legs are too tight and bulky and my joints hurt I can't walk or go up and down the stairs its painful. how do I get rid of the tightness and decrease muscle mass? also how can I balance them so they stop pulling on my joints? I've been to doctors they don't help they just give me pills and physical therapy doesn't help either...they just massage the areas...please help!
also I'm on my feet 5 days a week like 10 hrs a day, I work a lot and it takes a toll on my legs too. I have to climb a lot of stairs as well and it hurts like hell.
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See my comments on some of the answers here, had a nice long one written out, but it got erased when I tried to post it :(
As a Registered Massage Therapist and Personal Fitness Trainer, I can tell you that you need to see both, I get cases similar to yours on a daily basis. An RMT can perform a postural analysis. Using this, they can determine specifically which muscles are causing your muscular imbalance, (A medially rotated femur will cause one side of your pelvis to drop, which is caused by hypertonicity in your Gluteus Medius and Minimus). They will then be able to release the hypertonic muscles, and can provide you with some basic exercises to strengthen your stabilizers. (A hypertonic muscle is chronically contracted/short, which is what you feel as the pulling on your joints, this is the site where the muscle attaches to your skeleton)
After your get this done, ask for a copy of the documentation your RMT has filled out for your postural analysis, and take it to a personal fitness trainer. They will be able to provide you with a customized workout regimen that will further strengthen your stabilizers and rebalance your overcompensating primary muscles. Yoga/Pilates is great for stabilizer strengthening, and it won't cause any more increase in mass in your primary muscles.
Once you get the root of your issue addressed (Hypertonicity and Stabilizer weakness), the muscle mass will decrease on it's own accord, because it no longer has to over compensate for weak stabilizers and hypertonic muscles, as long as you refrain from over-training your primary muscles for a little while. So no squats, lunges etc.
I would get it treated soon though, I've had clients who have had their Achilles Tendon snap while stepping off of a curb due to hypertonic gastrocs. The longer you go with the imbalance, the greater your chance of an injury that would put you out of work for months.1