Muscle contracture: what it is, how it happens and the best ways to relieve the pain
Last updated: 10/28/2024
/ Published: 10/1/2024
Muscle contractures are one of the most common complaints in areas such as the back, neck and shoulders, and are characterised by pain, stiffness and discomfort. In today’s post, we explain how they happen and the most effective ways to relieve the pain. Keep reading!
What is a muscle contracture?
A muscle contracture is a prolonged and involuntary contraction of the muscle fibres. This type of spasm occurs when the muscle is unable to relax completely after activity, which causes pain and stiffness in the affected area.
Contractures can occur anywhere in the body, although they are more common in the neck, back and shoulders. This issue is common and, although it is not usually serious, it can affect a person’s quality of life by limiting mobility and causing constant discomfort.
How does a muscle contracture happen?
There are several causes that can trigger a muscle contracture, including:
- Overload or excessive effort: when a muscle works harder than usual or is subjected to intense strain, such as lifting weight or exercising without a proper warm-up, it can become fatigued and lead to a contracture.
- Stress and emotional tension: Accumulated stress can cause involuntary muscle tension, especially in areas such as the neck and back.
- Poor posture: spending many hours in an incorrect position, such as in front of the computer or while driving, can put pressure on certain muscle groups, causing contractures.
- Dehydration and lack of nutrients: a lack of fluids and essential minerals such as potassium and magnesium contributes to the onset of contractures, as muscles need these nutrients to function properly.
- Circulation problems: Poor circulation prevents oxygen and nutrients from reaching the muscles properly, increasing the risk of spasms and contractures.
Symptoms of a muscle contracture
The symptoms of a muscle contracture can vary in intensity, but generally include:
- Localised pain in the affected area.
- Muscle stiffness, which makes movement difficult.
- A feeling of tightness or pressure in the muscle.
- In some cases, spasms or even small involuntary contractions may occur.
Methods to relieve the pain of a muscle contracture
1. Therapeutic massages
A therapeutic massage is an excellent way to release built-up tension in the muscles. Massages help improve blood circulation, which promotes oxygenation of the muscle and allows for deep relaxation.
In addition, specific oils and creams can be used to enhance the effects of the massage. One of the recommended products is Pranarôm Aromalgic Roll-on articulations, which contains natural essential oils with anti-inflammatory and relaxing properties.
This oil is ideal for applying directly to the affected area, helping to reduce muscle stiffness and relieve pain.
2. Heat and cold
Using alternating hot and cold compresses can be very effective in relieving a muscle contracture.
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Applying heat helps to relax the muscle and increase blood flow to the affected area, which speeds up the recovery process.
On the other hand, cold helps reduce inflammation and can be useful in the early stages of a contracture. Alternating these two methods for 10 to 15 minutes each can produce very positive results.
3. Gentle stretching
Doing gentle stretches is essential to restore the muscle’s elasticity. Stretching properly helps release tension and improves range of movement, which reduces the likelihood of future contractures.
Stretching exercises should be gentle and the muscle should never be forced in order to avoid injury.
4. Use of topical anti-inflammatories
Topical anti-inflammatories are another effective option for reducing the inflammation and pain associated with a muscle contracture.
There are active ingredients with anti-inflammatory action such asdiclofenac, diethylamine or methyl salicylate, which relieve muscle and joint pain. Applying them to the affected area provides localised relief, reducing inflammation and allowing faster recovery.
On the Farmaciasdirect website you will find, in the anti-inflammatories and pain relief category, gels such as Voltadol 23,2mg/g, Volyadol 11,6mg/g, Voltadol Forte 23,2 mg/g or Voltadol 50 mg/g, among others, to treat aches, neck stiffness or sports injuries.
5. Natural anti-inflammatories and supplements
Natural anti-inflammatories such as turmeric and ginger can be useful for those who prefer natural alternatives to reduce inflammation.
These contain active compounds with anti-inflammatory and antioxidant properties. In addition, using supplements is recommended to support joint and muscle health.
Pure Encapsulations Arthro Aktiv is a supplement containing ingredients such as glucosamine and chondroitin, which are essential for maintaining healthy joint and muscle tissue, as well as reducing inflammation and the risk of injury.
6. Proper rest
Allowing the muscle to rest is essential for recovery. In many cases, continuing with intense activities or repetitive movements can make the contracture worse.
It is important to rest the affected area and avoid any effort that may increase the pain.
Preventing muscle contractures
To help prevent muscle contractures, we recommend:
- Maintaining proper posture during daily activities.
- Doing regular stretches to improve muscle flexibility.
- Staying hydrated and eating foods rich in essential minerals such as potassium and magnesium.
- Doing strengthening exercises to avoid excessive strain on the muscles.
Muscle contractures can be uncomfortable and limiting, but with the right care it is possible to reduce their impact and prevent them from occurring. If you notice that the pain persists or the contracture does not improve with these methods, consult your doctor to receive the appropriate treatment tailored to you.
