5 tips to eliminate muscle contracture

Muscular contracture is the involuntary contraction of one or more muscles in any part of the body.

Usually muscle contracture occurs most often in:

  • The neck
  • Shoulders
  • The lower back or lumbar kidneys
  • The dorsal zone at the level of the shoulder blades

It usually causes the immobility of the affected area, discomfort and pain to the person who suffers

Still, eliminating muscle contracture is a simple process if we know all the methods and tips for doing so.

If you are looking for a way to eliminate muscle contracture quickly and effectively, in this article you will find more than one answer, do not miss them!

What is muscle contracture?

Muscle contracture is a contraction also known as a muscle knot.

This contraction limits the circulation of blood that does not reach the muscle cells which causes the accumulation of toxins in the affected area.

When these toxins accumulate inside the muscle, the nerve endings send signals to the brain which triggers discomfort and pain.

The only way to relieve this pain is to eliminate muscle contracture so that blood can circulate again normally.

You may also like to discover: 7 things you can do to avoid lower back pain

What Causes Muscle Contracture?

Contractures may appear for various reasons, such as:

  • Forcing the muscle and putting too much stress on it
  • Make a great effort when the muscle is weakened
  • Leading a sedentary lifestyle
  • Maintaining repetitive or forced postures for a long period of time
  • Performing sudden stretches
  • The cold
  • Having a bad diet
  • Do not drink enough water
  • Stress or Anxiety

How to Eliminate Muscle Contracture?

 How to Eliminate Muscle Contracture

Although there are no specific drugs to eliminate muscle contracture, by treating it with simple methods we can minimize it and even eliminate it very easily.

See also this article: You suffer from sore neck and back? Here are some tips

1. Do not force the muscle

The first thing you should do when you have a contracture is to avoid forcing the muscle or the affected area . Try to keep as much rest as possible, this way you will not aggravate the pains that already exist in the muscle.

2. Hot water baths

 hot water to eliminate muscle contractures

Baths or hot water showers are very beneficial when it comes to relieving muscular contracture because they help:

  • Reducing Pain
  • Relaxing Muscle
  • Promoting blood circulation

To quickly relieve muscle contracture, we recommend that you place the affected area under hot water for 5 to 10 minutes twice daily.

3. Rosemary and clay

Rosemary contains not only anti-inflammatory and antispasmodic properties, it also helps to increase blood circulation. Clay, on the other hand, is excellent when it comes to relieving muscle pain.

These two ingredients work perfectly when it comes to relieving and eliminating muscle contractures .


  • 4 tablespoons rosemary (50 grams)
  • 200 grams of white clay
  • A glass of water (200 ml)


  • Pour the water into a saucepan and add the rosemary.
  • Light the fire and boil for 10 minutes.
  • Let stand for 20 minutes.
  • Pour the water with rosemary into a plastic container.
  • Add the clay and mix perfectly until there are no more lumps.
  • Let stand at least 2 hours.

Method of use

  • Apply the mixture directly to the affected area.
  • Let stand for 20 minutes.
  • Rinse with warm water
  • Repeat this process twice a day.
  • For greater benefits, we recommend applying a natural oil after removing this mixture.

4. Stretches

 Stretches to relieve muscle contractures Stretching is of vital importance when we suffer from muscle contracture because it allows the muscle to recover from these lesions.

However, remember that you should not force too much, otherwise you will end up causing more damage than you already have, so try not to put in too much effort.

5. Ointment with arnica

Arnica contains both anti-inflammatory and analgesic properties making it a perfect ally for relieving pain and inflammation that may be present in the muscles and, more importantly in a contracture

Apply an Arnica gel or ointment directly to the affected area with a gentle, circular massage to relax the muscle.

We recommend applying arnica ointment after shower, between 3 and 4 times a day .

How to avoid a contracture?

To avoid contractures, we recommend the following advice:

  • Avoid over-straining or squeezing the muscle to avoid damaging it.
  • Do not attempt to exert much effort if the muscle is weakened or at rest.
  • Exercise continuously
  • Maintain a good posture.
  • Stretch the body whenever you feel it necessary, avoiding sudden stretching.
  • Protect yourself from the cold
  • Maintain a balanced diet.
  • Drink enough water.

By following these recommendations, you will be able to alleviate symptoms and quickly eliminate muscle contracture.

However, if you do not notice any change, we suggest that you consult a physiotherapist who is qualified to treat contracture according to your needs.

You might also like to discover this article: 5 techniques for relieving the contractures of the trapezius muscle

To relieve trapezid contractures, it is essential to keep the rest from firing on the area, then to use hot-cold therapy to reduce pain and inflammation.

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