Muscle contracture: how to relieve pain and promote recovery

A muscle contracture occurs when muscle fibers involuntarily contract and fail to relax naturally.

“A contracture is a state of muscle stiffness that can develop due to:

• Overload, for example after intense physical exertion;
• Poor posture maintained over long periods.

In these conditions, the body perceives the tension as a warning signal and triggers a protective contraction, even without an actual injury,” according to Dr. Antonuzzo.

The risk increases with intense physical activity:

“It frequently occurs in athletes,” adds the specialist, “and in these cases, a muscle contracture can represent an early stage that, if ignored, may evolve into a more serious muscle injury.”

A contracture can be mild or moderate, sometimes involving partial microtrauma to muscle fibers.

“However, if the discomfort persists for several days or worsens, there may also be an inflammatory component or a microlesion,” explains Dr. Antonuzzo.

Recognizing a contracture is not always immediate, but the typical signs include:

• Localized pain, often dull and persistent, worsening with movement;
• Muscle stiffness in the affected area, accompanied by a feeling of internal tension;
• Limited range of motion, and the muscle feels hard to the touch.

The first step in case of a muscle contracture is to rest the affected area, avoiding any movement or strain that could worsen the condition.

Cold or heat application: when to use them

Next, it’s important to decide whether to apply cold or heat, depending on the nature of the pain:

• If the pain is acute and trauma-related, apply ice, especially in the first few minutes or hours after a sudden movement or overexertion.
• If the pain develops gradually, due to poor posture or stiffness, use heat, which promotes vasodilation and helps muscle fibers relax.

Natural and self-care remedies

In cases of non-traumatic contractures, you can also rely on:

• Gentle massage to stimulate microcirculation;
• Light stretching, without exceeding pain thresholds;
• Adequate hydration.

“Contractures can be exacerbated by deficiencies in trace elements such as magnesium and potassium, which deplete more quickly in cases of heavy sweating or high temperatures. Drinking plenty of fluids helps restore these electrolytes,” Dr. Antonuzzo notes.

Different body areas respond differently to contractures, so it’s essential to apply targeted treatments depending on the site of pain. Common locations include the lower back, calf, and hamstring, each requiring a tailored recovery approach.

Lumbar contracture

The lower back is often affected by tension accumulated throughout the day, especially in people who sit for long periods or lift heavy objects.

“The best remedy for a lumbar contracture is local heat, which effectively promotes muscle relaxation. A combined approach with gentle mobilization exercises and correct posture habits is ideal. If pain persists beyond a few days, medical or physiotherapy evaluation is always recommended,” explains the physiatrist.

Calf contracture

Common among athletes, but not exclusively, especially during hot weather or intense training.

“This muscle often stiffens due to mineral deficiencies. Therefore, supplementing potassium and magnesium is very beneficial,” says Dr. Antonuzzo.

During the acute phase, ice application is recommended, followed by gentle mobilization and targeted heat therapy.

Hamstring contracture

This typically affects the back of the thigh, often after sprints, sudden changes in direction, or inadequate warm-up.

“Treatment involves:

• Rest and cold application in the early phase;
• Then heat, stretching, and, if necessary, physiotherapy support.

Careful monitoring helps rule out more serious injuries,” says the doctor.

When self-care remedies are not enough, physiotherapy plays a key role. A trained therapist may use:

• Decontracting massage;
• Manual therapy;
• Assisted mobilization;
• Electrostimulation (EMS), ultrasound therapy, or Tecar therapy, non-invasive treatments that stimulate the muscle without causing pain.

“Even light, guided physical activity integrated with non-invasive technologies can help maintain muscle activity during recovery. Isometric exercises, even in short sessions, can significantly support healing, maintaining muscle tone and flexibility without overloading the affected area,” emphasizes Dr. Antonuzzo.

In most cases, a muscle contracture is not a cause for concern. However, there are warning signs that require medical evaluation:

• Pain lasting more than 4–5 days without improvement;
• Worsening symptoms despite rest and treatment;
• Limited mobility;
• Suspicion of a more serious muscle injury.

In such cases, it’s advisable to consult a specialist physician who can:

• Evaluate the clinical condition;
• Prescribe medication or design a personalized rehabilitation plan if necessary.

“Typically, we prescribe NSAIDs (non-steroidal anti-inflammatory drugs) and muscle relaxants, which provide both analgesic and muscle-relaxing effects. A muscle contracture is a warning signal from the body, a reminder to pay attention. This is why it’s crucial to promote good postural hygiene and a culture of daily movement from an early age to prevent many of these issues,” concludes Dr. Antonuzzo.