Prevent Muscle Contractures
Muscle contractures are involuntary, persistent and painful contractions of one or more muscles. They are quite frequent and manifest themselves with intense pain that prevents the mobility of the affected area. In this article we give you some tips to prevent muscle contractures.
They usually affect the back but can affect any other part of the body. Although they are most often associated with physical activity, they are not just about athletes. In fact, they also affect sedentary subjects or those who exercise sudden physical exertion.
As mentioned, muscle contractures are quite annoying and problematic. Find out how to best prevent them.
What are muscle contractures?
These are persistent and involuntary contractions of the muscle. Generally they are caused by the incorrect execution of the exercises, but they can also be due to an excessive effort by a muscle not prepared to do it.
Another cause is to maintain bad posture for a long time. In addition, they often occur among people with poor elasticity and flexibility.
Muscle contractures, on the other hand, can also be caused by stress and tension. The most affected areas are the neck and trapezius area. This is due to both stress and poor posture often adopted in front of the computer or television.
The pain caused is due to poor blood supply to the affected area. This causes inflammation and an accumulation of waste substances is created. Pain also occurs from failure to relax muscle fibers after physical activity.
How to prevent muscle contractures?
As we have seen, muscle contractures are due to different causes, but all of them are easily avoidable. Therefore, we give you some tips to prevent them:
Stretching and warm-up sessions
Warming up and then stretching the muscles avoids excessive strain on the muscle fibers. It is recommended to do them before and after training.
Train frequently
If you practice moderate exercise every day and, in addition, gradually increase its intensity, you will avoid muscle contractures. You can start with short workouts and then increase the time. If your goal is to strengthen the muscles, you can start with light weights and increase the load progressively.
Maintain proper posture to prevent muscle contractures
As already mentioned, many of the muscle contractures are the result of poor posture. We often spend a lot of time in front of the computer or television without paying attention to the position we take. It is therefore advisable to develop some awareness and correct posture when necessary.
If you work in the office or spend a lot of time in the same position, get used to taking small breaks. Get up, walk or move a little. This will make it easier to relieve the tension built up in the muscles.
Reduce stress to prevent muscle contractures
We all have busy lives these days, filled with stress and anxiety. This can result in continuous muscle tension. It is therefore necessary to try to reduce or relieve stress. Look for new and less tense ways to live life.
For example, you can do yoga. In addition to helping you manage anxiety, it is perfect for the muscles. Yoga increases the flexibility and relaxation of the body; it is also one of the most effective activities to prevent muscle contractures.
Similarly, you can practice relaxation techniques such as mindfulness, aromatherapy or meditation. They will help you calm your anxiety and feel better about yourself and your surroundings.
Other tips
Try to avoid sudden changes in temperature. If it’s cold, warm up enough. In addition, it is important to know the correct technique and execution of the exercises you perform. Exercise done incorrectly can damage muscles and cause muscle contractures.
In conclusion
The best way to prevent muscle contractures is to perform moderate daily exercise. Over time you will gradually increase the intensity. In addition, it is important to keep the training technique under control. Don’t forget to stretch and warm up before and after physical activity.
If despite all the advice given here you still suffer from muscle contractures, do not hesitate to contact a physiotherapist who can help you solve the problem.
