Muscle Contractures

Prolonged static postures, whether standing or sitting, are one of the most common causes of contractures, also known as “knots”. They occur when there is an involuntary contraction of certain muscle fibers, preventing the muscle from relaxing.

A muscle contracture can be quite uncomfortable, causing pain, discomfort, and often limiting movement. It is also one of the most common causes of back pain, especially in the neck and shoulder area.

What can you do to relieve it?

Take a hot shower, if possible letting the water fall directly on the area of the contracture.
Apply hot water packs to the affected area for 15 to 20 minutes, 2 to 3 times a day.
Massage the affected muscle.

What can you do to prevent it?

If you spend the whole day sitting due to your job, take short and frequent breaks and stretch at least twice during working hours.
If you need to carry something, try to distribute the weight evenly across both sides (for example: split groceries into two bags, one for each arm).
Stretch before going to bed.
Most importantly: exercise regularly.

If the pain does not go away and symptoms persist after 7 days, you should see a physiotherapist. We are here to help.

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