Muscle Contractures: What They Really Are and How to Prevent Them

Introduction

Have you ever wondered why you get muscle knots, cramps, or that “tight lump” in your back? While we often blame bad posture or stress, there's a mineral that plays a key role: magnesium. In this article, we explain what muscle contractures really are, why they occur, how to prevent them, and which natural strategies can help you care for your muscles daily.

What Is a Muscle Contracture?

A muscle contracture is often referred to in everyday language as those persistent painful knots in your back or neck. Medically, however, it’s more precisely defined as an involuntary shortening (contraction) of one or more muscles, which can be temporary or long-lasting, and may or may not be painful. 

This term also covers other muscle contractions such as cramps or spasms, which are basically abnormal contractions of our muscle fibers.

Are cramps another thing entirely? Not really — cramps are in fact a type of contracture. They are extremely intense, brief, involuntary contractions, often eased by stretching. 

Types of Muscle Contractures

There are different kinds of contractures, and knowing which one you’re dealing with can help you find the right solution:

1. Painful (primary / algic) contractures

   • These are the classic “muscle knots” that hurt because the muscle stays involuntarily contracted and doesn’t fully relax. You may even feel a palpable lump. 

   • They often appear after unprepared physical effort (e.g., training without warm-up), after prolonged bad posture, or due to accumulated stress. Cramps are also included here — sudden, very painful, but short-lived. For example, a calf cramp in the middle of the night. 

2. Non-painful (“analgic”) contractures

   • These don’t hurt much, but the affected muscle loses elasticity or movement. 

   • They may occur after surgery, long immobilization, or due to sedentary habits. 

3. Protective (“anti-algic”) contractures

   • When your body “locks up” in a certain posture to protect itself. 

   • For example, after days of low back pain, your muscles may stiffen to stabilize that area (like a natural muscle splint). 

Why Do Contractures Occur?

Some of the most common causes are:

• Mineral imbalances, especially lacking magnesium, calcium, or potassium, which are critical for proper muscle contraction and relaxation. Without enough magnesium, muscles may struggle to relax, making contractures or cramps more likely. 

• Dehydration, particularly in hot days. Water is essential to prevent cramps, contractures, or spasms. Beverages with diuretic effects (like coffee) do not substitute water. 

• Muscle fatigue. A tired muscle accumulates lactic acid and lacks enough energy (ATP), so it can't relax properly. This can happen after very intense workouts, long physical work, or insufficient rest. 

• Neuromuscular or metabolic issues. Diseases like diabetes, hypothyroidism, or certain medications (e.g., diuretics that lower magnesium) can increase the risk of contractures.

The Role of Magnesium in Contractures

Magnesium is essential for muscle and nerve function. It helps muscles relax after contraction and balances other minerals like calcium and sodium.

When magnesium levels are low — which is relatively common, since our diet doesn’t always provide enough, or absorption can be impaired — cramps and contractures are more likely. 

Supplementing with magnesium has shown benefits in:

• Preventing muscle cramps and contractures

• Supporting muscle recovery after strenuous exercise

Magnesium from the Outside … and Inside

Topical Use: Magnesium Oil

• A solution made from magnesium chloride, applied directly to the skin. Absorbs through pores—especially effective on warm skin (after a shower, exercise, or massage). 

• Ideal for those who cannot take oral supplements, but also as a complement.

• How to use it:

  • At the end of the day, when tension builds in your neck, back, or legs. 

  • Before and after physical exercise to help muscles relax. 

  • In massages or self-massages to gain a soothing, decontracting effect.

  • Spray directly on the area, avoiding broken or irritated skin, and massage gently. You may feel a mild tingling — that’s normal due to fast absorption. 

Oral Use: Magnesium Total® 5

• A supplement that combines five different sources of magnesium, formulated by Ana María Lajusticia®. Designed for good digestibility and high absorption. 

• It supports energy production, restful sleep, and muscle recovery.

• It also helps regulate stress, a common trigger for contractures.

• There’s a variant with harpagophytum (devil’s claw), which adds analgesic and anti-inflammatory effects, useful for muscle pain due to overload. 

• Warnings: Avoid this variant if you have kidney failure, gastric or duodenal ulcers, or gallstones. 

• Dosage recommendation: 2 tablets per day, taken with water alongside breakfast and dinner. 

Other Natural Remedies to Relieve Contractures

Once your magnesium needs are covered, additional strategies can help:

• Use heat or cold:

  • Heat: Recommended for chronic or tension-based contractures.

  • Cold: Better for newly formed contractures or if there's inflammation.

• Gentle stretching and mobility exercises to improve joint flexibility and relieve tension. 

• Mindful breathing and relaxation techniques to reduce stress, one of the common culprits behind contractures. 

Preventive Tips: How to Care for Your Muscles

To help prevent contractures in the long term, consider:

• Maintaining good magnesium levels through diet and supplementation. 

• Paying attention to your posture, especially at work or when studying. 

• Getting plenty of sleep — at least 7 hours per night is recommended for muscle recovery. 

• Staying active and strength-training to keep your muscles toned. 

• Hydrating well throughout the day — water and herbal teas are best. Try to reduce diuretic or energy drinks.