Muscular contracture it is defined as a sustained and involuntary muscle contraction. It is something very common that has happened to all of us. It manifests as intense pain in a specific area that also prevents moving the muscle properly.
It usually affects the back but, in reality, can occur in almost any part of the body. Although it is usually associated with exercise, it does not only affect active people. In fact, they tend to appear in sedentary people or those who exercise spontaneously.
As we have mentioned, contractures are annoying and problematic. Therefore, in this article we explain how to prevent muscle contracture.
What is muscle contracture?
As we have said, muscle contractions are a persistent and involuntary contraction of a muscle. They are usually due to poorly performed exercises. They can also be caused by a strong effort without the muscle being prepared for it.
Another cause can be maintain an incorrect posture for a long time. They are also associated with people with little elasticity or flexibility.
Muscle contractures, in the same way, may appear because of tension and stress. Today, they frequently affect the neck and trapezius area. This is due to stress as well as the postures we adopt with the computer or television.
The pain produced by muscle contractures is due to the fact that the blood can not flow normally. Areas of inflammation are produced and waste substances accumulate. This pain also occurs when the muscle fibers fail to relax after exercise.
You might be interested: 4 stretches that will help you correct posture
How can we prevent muscle contracture?
Muscle contractures are due to several easily avoidable causes. Therefore, we give you a few tips to prevent them:
Do stretching and warm-up exercises
In this way, you can avoid overexerting muscle fibers. It is advisable to do it before and after the exercise.
Perform exercise on a regular basis
If you exercise moderately daily and, in addition, you increase the intensity progressively, you will avoid muscular contractures. You can start walking short distances and then increase the time and the speed of the march. You can also start with light weight exercises if you want to exercise strength.
Maintain a correct posture
As we have already mentioned, Much of the muscular contractures currently occur due to poor postures. We spend a lot of time in front of the computer or television without paying attention to our position. Therefore, it is advisable to be aware and correct the position.
If you work in an office or spend a lot of time in the same position, Ideally, you should take small breaks. Get up, walk or move a little. Thus, you will relieve the tension accumulated in the muscles.
Reduces stress to reduce muscle contracture
Today, we are subjected to a frantic routine that fills our lives with stress and anxiety. This stress can translate into continuous muscle tension. Therefore, it is necessary that you try to reduce or alleviate it. Try to take on life in another way.
You can also do yoga. In addition to helping you manage anxiety, it will be perfect for your muscles. Yoga increases the flexibility and relaxation of the body. It is one of the most effective exercises to prevent muscle contractures.
In the same way, you can try practicing relaxation methods. For example, try mindfulness exercises, aromatherapy or meditation. They will help you reduce that anxiety and be better with yourself and the environment.
Maybe you like: 5 habits to recover from a muscle injury
Try to avoid sudden changes in temperature. If it's cold, try to go warm enough. As well It is very important that you know the correct technique of the exercises you perform. Doing an exercise improperly can injure the muscle and cause muscle contractures.
The best thing to avoid muscle contractures is to perform moderate exercise daily. You must increase the intensity progressively. It is also important that you control the technique of the exercise. Do not forget to warm up and stretch, before and after the activity.
If despite all the advice you still suffer muscle contractures, do not hesitate to see a physiotherapist to help you solve the problem.