Muscle Contracture: How To Prevent It?

The best way to prevent muscle contracture is to stretch and warm up properly before and after exercise.

Muscle contracture  is defined as a sustained and involuntary contraction of the muscle. This is a very common phenomenon that has happened to all of us at least once. It manifests as severe pain in a specific area which, in addition, prevents the muscle from moving properly.

Usually it affects the back, but in reality  muscle contracture can occur in any part of the body. Moreover, even if it is associated with exercise, it does not only affect active people. Indeed, it sometimes appears in sedentary people or those who play sports spontaneously.

As we mentioned, contractures are uncomfortable and problematic. Therefore, in this article  we tell you how to prevent muscle contracture.

What does muscle contracture consist of?

Muscle contractures are a persistent and involuntary contraction of a muscle. They are generally due to poorly performed exercises. Likewise, they can be the cause of too intense an effort without prior preparation of the muscle.

Another cause can also be to  maintain an improper posture for a long time. Muscle contracture is also linked to people with little elasticity or flexibility.

Likewise,  it can appear under tension or stress. Nowadays, muscle contractures often affect the neck and trapezius area. This is due as much to stress as to the  postures we adopt in  front of the computer or the television.

The pain produced by muscle contractures is due to the fact that blood cannot flow normally. In this way, areas of inflammation form and waste substances accumulate. This pain also occurs when muscle fibers fail to relax after exercise.

How to prevent muscle contracture?

Muscle contractures are due to several easily preventable causes. That’s why we give you some tips to prevent them:

Do stretching and warm-up exercises

This means will allow you  to avoid too intense an effort in the muscle fibers. It is best to do this before and after exercise.

Exercise regularly

If you exercise moderately every day and, in addition, you gradually increase the intensity, you will avoid muscle contractures. For example, you can start by walking short trips and gradually increase the time  and speed of the walk. You can also start with weight exercises if you want to exercise your strength.

Maintain correct posture

As we have already mentioned,  a large part of muscle contractures occurs today due to poor posture. Indeed, we spend a lot of time in front of the computer or the television without paying attention to our posture. It is therefore advisable to be aware of this and correct our position.

If you work in an office or spend a lot of time in the same posture,  it’s best to take short breaks. Get up, walk or move around a bit. Thus, you will relieve the tension accumulated in the muscles.

Reduce stress to prevent muscle contracture

These days we are subjected to a hectic routine that fills our lives with stress and anxiety.  This can then result in continued muscle tension. For this it is necessary to try to reduce or soothe stress. So try to take your life differently.

You can also do yoga. In addition to helping you manage anxiety, it will be great for your muscles. Indeed, yoga increases flexibility and relaxation of the body. It is one of the most effective exercises for preventing muscle contractures.

On the other hand,  you can try to practice relaxation methods. For example,  mindfulness exercises,  aromatherapy or meditation. These will help you reduce stress and be better with yourself and those around you.

Other tips to prevent muscle contracture

Also try to avoid sudden changes in temperature. If it’s cold, get out as much cover as possible. Besides,  it is very important to know the correct technique of the exercises that you are performing. This is because improperly exercising can injure the muscle and cause contracture.

Conclusion…

The best way to avoid muscle contractures is to play moderate sports every day,  gradually increasing the intensity. It is also necessary to monitor the technique of the exercise. Also, don’t forget to warm up  and stretch before and after the activity.

If, despite all the advice, you still suffer from muscle contractures,  do not hesitate to consult a physiotherapist  who will help you solve this problem.