Muscle Contracture, How To Avoid It?
Muscle contracture is defined as a continuous and involuntary muscle contraction . It is a very common thing that has happened to all of us. It manifests itself as intense pain in a specific area that prevents the muscle from moving properly.
It usually affects the back, but in reality it can occur almost anywhere on the body . While it’s generally associated with exercise, it doesn’t just affect active people. In fact, it tends to appear in sedentary people, or those who exercise spontaneously.
As we’ve already mentioned, contractures are unpleasant and problematic. Therefore, in this article we explain how to prevent muscle contracture .
What is muscle contracture?
As we’ve said before, muscle contractures are a persistent, involuntary contraction of a muscle. They usually occur due to poorly performed exercises. They can also be caused by a strong effort, without the muscle being prepared for it.
Maintaining incorrect posture for a long period can also be another cause. And they are also associated with people with low elasticity or flexibility.
Muscle contractures, likewise, can appear due to tension and stress . These days, they often affect the neck and trapezius area. This is due as much to stress as the postures we adopt in front of the computer or television.
The pain caused by muscle contractures is due to the fact that the blood cannot flow normally . Areas of inflammation are formed and residues of substances accumulate. This pain also occurs when muscle fibers do not relax after exercise.
How can we prevent muscle contracture?
Muscle contractures are due to several easily preventable causes . Therefore, here are some tips to avoid them:
Do stretching and warming up exercises
In this way, you can avoid straining muscle fibers . It is advisable to do them before and after exercise.
exercise regularly
If you do moderate exercise daily and, in addition, gradually increase the intensity, you will prevent the muscles from contracting. You can start by walking short distances and then increase your walking time and speed. You can also start with light weight exercises if you want to exercise strength.
maintain a correct posture
As we have already mentioned, most muscle contractures currently occur due to incorrect 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 of this and correct the posture.
If you work in an office or spend a lot of time in the same position, it is best to take short breaks. Get up, walk or move a little. This will relieve the tension built up in the muscles.
Reduce stress to prevent muscle contracture
Today, we are living a frantic routine that fills our lives with stress and anxiety. This stress can translate into continued muscle tension . Therefore, it is necessary for you to try to reduce or alleviate it. Try to live life another way. In a more relaxed and peaceful way.
You can also do yoga, which in addition to helping you control anxiety, will be perfect for your muscles. Yoga increases the flexibility and relaxation of the body . On the other hand, it is one of the most effective exercises to prevent muscle contractures.
Likewise, you can try practicing relaxation methods . For example, try mindfulness exercises, aromatherapy or meditation. They will help you reduce this anxiety, and help you feel better about yourself and your surroundings.
Other tips
Try to avoid sudden changes in temperature. If it’s cold, try to go out warm. It is also very important that you know the correct technique for the exercises you do . Exercising improperly can injure the muscle and cause muscle contractures.
In conclusion
Without a doubt, the best way to avoid muscle injuries and contractures is to perform moderate exercise daily . You must progressively increase the intensity. It is also important that you control your exercise technique. Don’t forget to warm up and stretch before and after the activity.
