How to remove contractures (or relieve them quickly)

What is a contracture?

A muscle contracture is a continuous and involuntary stiffening of the muscle or some of its fibers that appears when exerting an effort. It manifests as a bulging in the area, which implies localized pain and impaired muscle function.

Different types of contractures

According to Manuel Rozalén, doctor in Physiotherapy and director of Fisioserv, the first thing before trying to remove contractures is to define what type of contracture it is, since depending on the type one must act in one way or another. There are them of abrupt appearance due to overexertion, or chronic, due to maintaining undesirable postures day after day. In both cases, relative rest (moving without pain) is very helpful.

Cold for sudden contractures

If the contracture is abrupt and with acute pain, it is better to apply cold to the contractured area for its analgesic effect.

Heat for chronic contractures

On the contrary, if the contracture is chronic, it is better to apply heat to the stiff area for its relaxing effect. The heat helps to relax the muscular contracture and has a mild analgesic effect. To do this, you can use a hot shower, an electric blanket, a thermal bag of seeds, or a thermal patch that is sold in pharmacies.

To stretch or not to stretch?

It depends. If it is a sudden contracture that has just occurred, it is better not to do it because the muscle is very irritated. But if it is chronic or it has been a while since it has occurred, stretching can be convenient, but as long as there is no pain. A pulling or slight burning sensation while stretching is fine, but never exacerbated pain.

Relaxing bath

It is another of the ways to remove a contracture or relieve it. To be more effective, fill the bathtub with water at about 36º and add coarse salt and drops of a relaxing essential oil such as lavender, for example. Soak in and relax until the water begins to cool.

Give yourself a massage

The massage causes more blood to reach the contracted area, helping the tissue to heal. But it is important that the massage is applied by a qualified masseur or physiotherapist, because if the area is not worked properly, the problem can be aggravated instead of solving it.

Apply a clay poultice

You don't need to go to a professional, you can do it yourself. How? Mix red clay with a little water until you get a thick cream and apply it to the contracted area for half an hour to an hour, a couple of times a day.

Stay active

Even when you cannot stretch, it is advisable to do cardiovascular exercise (cycling or rollerblading, running, swimming …).

Visualize relaxation

Lie down, close your eyes, bring your attention to the area that hurts and visualize how it relaxes little by little.

Do not self-medicate

Never take medicine on your own. Muscle relaxants are drugs that create addiction quickly, so their administration must be well regulated. And above all, do not mix them with other medications, even simple pain relievers, because it can cause an unwanted reaction.

Conscious breathing

Lie down (if possible on the ground) and breathe so that you mentally bring the air to the affected area, so that it relaxes.

And if it were sciatica …

If it's pain that runs down your buttock, leg, and even down your foot, it could be sciatica. In that case, find out what you can do to alleviate and prevent it.

The painful knots or lumps that we sometimes feel in the back or other areas of the body's muscles are nothing more than a muscle contracture, a very common ailment that is not usually serious.

What is a contracture?

It consists of an exaggerated and involuntary contraction of the fibers of one or more muscles. It usually appears when making an effort and among the most common symptoms is the hardening or inflammation of the area, along with the appearance of pain and alteration of the functioning of the muscle.

Causes of contracture

Repetitive, forced and sustained postures over time, such as holding the phone with your ear and shoulder, studying with your head down, looking at your mobile all day …
Inappropriate postures, such as bending your back without bending over to take more weight than necessary.
Efforts greater than those that are used to making.
The rough stretches. As a defense against breaking the muscle fibers, the muscle contracts.
The cold can also cause a defensive contraction which, if held for a long time, can lead to a contracture.
The sedentary lifestyle. The lack of activity make the muscles more prone to contractures to which little effort is produced.
Stress, anxiety and tension can cause reactions in the body that can lead to stiffness and muscle tension that lead to a contracture.
Dehydration, or a lack of magnesium and potassium. To function, muscle cells require water, glucose, sodium, potassium, and magnesium. If you are one of those who forget to drink enough water, here are tricks to drink more water (without realizing it).

How can contractures be prevented?

Warm up before exertion. Warming up is one of the most effective ways to avoid contractures.
Stretch your muscles after exercising. Stretching and a good work of flexibility facilitate the recovery of the muscle after the effort.
Avoid forced or inappropriate postures. There are many seemingly innocent habits that cause back pain or contractures, such as turning over to reach for the toilet paper.

Notice: If your contracture lasts more than 5-7 days, consult a specialist.