Muscle contractures: how to prevent them and what to do if they appear

Muscle contractures are one of the most common conditions among both active people and those with a more sedentary lifestyle. They can appear in any part of the body, such as the neck, back, legs or arms, and can cause anything from mild discomfort to limiting pain. These muscle tensions occur when the muscle contracts involuntarily and is unable to relax, causing stiffness, sensitivity and reduced range of motion.

In this article, you will learn in detail what contractures are, what causes them, their characteristic symptoms, how to prevent them effectively and what to do if you have one. You will also discover how to use Salter elastic equipment to relieve muscle tension and improve your general well-being.

What is a muscle contracture?

A muscle contracture is an involuntary, continuous and painful contraction of part or all of a muscle. It is as if the muscle “gets stuck”, preventing it from relaxing normally. This sustained tension can be caused by different factors, from excessive physical effort to poor posture maintained for hours, and is usually accompanied by pain, stiffness and reduced movement.

Common symptoms of a contracture

• Localized pain that may feel like a knot or hardened area

• Continuous muscle stiffness or tension

• Difficulty moving the affected area

• Feeling of weakness or muscle fatigue

• Hypersensitivity to touch or when using the muscle

• In some cases, pain radiating to nearby areas

Main causes

• Prolonged poor posture: such as spending many hours sitting in front of a computer.

• Lack of warm-up: before physical activity.

• Poorly executed exercises or overexertion: training beyond the body’s capacity.

• Prolonged emotional stress: which causes involuntary tension in areas such as the neck, shoulders or back.

• Dehydration or mineral deficiency: such as potassium, magnesium or calcium.

• Lack of rest and overtraining.

How to prevent muscle contractures

1. Always warm up before training: Spend at least 5-10 minutes mobilizing your joints and activating your muscles.

2. Stretch at the end of each session: Stretching helps relax the muscles and reduce accumulated tension.

3. Stay hydrated and eat properly: Drink enough water and maintain a diet rich in essential minerals.

4. Improve your daily posture: Adapt your workspace, avoid hunching over and take active breaks if you spend many hours sitting.

5. Manage stress: Conscious breathing, meditation or yoga can help you release accumulated tension.

6. Incorporate gentle exercises with Salter elastic bands: Ideal for activating the muscles without generating excessive load.

Treatment in case of contracture

1. Active rest: Avoid forcing the muscle, but keep moving gently to prevent stiffness.

2. Application of local heat: Heat promotes circulation and helps relax tense muscle fibres.

3. Decontracting massage: Performed by a physiotherapist or with self-massage devices.

4. Gentle mobility exercises: Use Salter elastic bands to perform controlled movements.

5. Sustained stretching: Always progressive, without pain, ideally for 30 to 60 seconds.

6. Professional assessment: Consult a physiotherapist if symptoms persist for more than a week.

Exercises with elastic equipment to prevent and relieve contractures

1. Neck and trapezius stretch

• Sit upright, place the band under your glutes and hold it with one hand.

• With the other hand, gently tilt your head to one side.

• Hold for 20 to 30 seconds and repeat on the other side.

2. Shoulder openings with band

• Hold the band with both hands in front of you.

• Stretch your arms out to the sides, opening your chest.

• Perform 3 sets of 10-12 repetitions, without pain.

3. Lumbar mobility on the floor

• Sit with your legs extended and place the band around the soles of your feet.

• Hold the ends and pull gently while bringing your torso forward.

• Hold the position for 30 seconds.

4. Scapular activation

• Anchor the band to a fixed point and pull backwards, simulating a rowing movement.

• Control the movement to activate the upper back and improve posture.