5 Tips to Get Rid of a Muscle Contracture

· January 3, 2019
A muscle contracture can be very painful, but with the correct care, it is possible to get rid of it naturally and alleviate the symptoms quickly.

A muscle contracture is an involuntary muscle contraction of one or muscles in any part of the body, generally located in:

It ends up causing immobility in the affected areas, discomfort and pain to those who are suffering from them.

However, getting rid of a muscle contracture is an easy job if you know the methods to do it. 

If you were looking for a way to quickly and effectively get rid of contractures, you will find more than one answer in this article. Don’t miss out!

What exactly is a contracture?

muscle relief

A contracture, or contraction, is also known as a muscle knot.

This contraction limits blood circulation, making it so that the blood cannot get to the muscular cells. Thus, toxins accumulate in the area. When these toxins accumulate inside the muscles, the nerve endings send signals to the brain and cause discomfort and pain.

The only way to alleviate this pain is to undo the contracture so that the blood can flow normally again.

What are the causes of contractures?

Contractures can appear for many reasons, such as:

  • Forcing or pushing the muscle more than it can handle,
  • Making a lot of effort when the muscle is debilitated,
  • A sedentary lifestyle,
  • Staying in repetitive or forced positions for a long period of time,
  • Sudden stretching,
  • The cold,
  • Carrying out a bad diet,
  • Not drinking enough water,
  • Stress or anxiety.

How to get rid of contractures

How to get rid of contractures?

1. Don’t force the muscle

The first thing that you should do when you have a contracture is to avoid forcing the muscle or affected area. Try to keep it as still as possible to avoid causing yourself more damage.

2. Shower with hot water

Shower with hot water

Showers with hot water are very helpful when it comes to curing muscular contractures since they help to:

  • Reduce pain
  • Relax the muscle
  • Improve blood circulation

To quickly relieve the contracture, we recommend that you keep the affected area under the hot water between 5 and 10 minutes, twice a day.

3. Rosemary and clay

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

Both ingredients work perfectly when it comes to alleviating and eliminating contractures


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


  • Pour the water and rosemary into a pot.
  • Turn on the stove and boil for 10 minutes.
  • Let sit for 20 minutes.
  • Move the liquid with the rosemary to a plastic container.
  • Add the clay and mix well until there are no lumps.
  • Let sit for at least 2 hours.

How to use it

  • Apply the mixture directly to the affected area.
  • Let sit for 20 minutes.
  • Rinse with hot water.
  • Repeat twice a day.

For the greatest benefits, we recommend that you apply a natural oil to the area after taking off the mixture.

4. Stretching


Stretching is of vital importance when we suffer from contractures since it helps the muscles return to normal.

However, remember that you shouldn’t push your muscles too much or you will end up causing yourself even more damage. Be careful.

5. Arnica ointment

Arnica contains anti-inflammatory agents and analgesic properties which make it perfect for alleviating pain and inflammation that can occur in the muscles.

Apply an arnica gel or ointment directly to the affected zone using soft and circular massaging motions to relax the muscles.

We recommend that you apply the ointment after you shower, 3 or 4 times a day.

How to avoid contractures

To avoid contractures, we recommend that you:

  • Avoid excessive force or pushing your muscles too hard, since they have their limits.
  • Don’t try to force anything if your muscles are debilitated or resting.
  • Exercise often.
  • Have good posture.
  • Stretch your body every time that you feel it is necessary to avoid sudden stretches.
  • Take care of yourself when it’s cold.
  • Keep a balanced diet.
  • Drink enough water.

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

However, if you do not notice any improvement, you should talk with a qualified physiotherapist so that they can treat the contracture.