How to exercise for muscle contraction to recover well

Muscle contraction can be improved through stretching training, hot compress relaxation, strength training, physical therapy, and neuromuscular control training. Muscle contractures are usually caused by long-term poor posture, sports injuries, neurological abnormalities, muscle inflammation, or metabolic diseases.

1. Stretching training

Static stretching of contracted muscles can effectively improve muscle elasticity. Taking hamstring muscle contraction as an example, one can perform a forward bending motion while sitting, hold it for 30 seconds, then relax and repeat. During stretching, avoid bouncing movements to prevent secondary damage to muscle fibers. Persisting in 2-3 sets of stretching daily can gradually increase muscle extensibility, but attention should be paid to pain tolerance as excessive stretching may exacerbate inflammatory reactions.

2. Hot compress relaxation

Hot compress can promote local blood circulation and relieve muscle spasms. Apply a hot towel at around 40 ℃ to the contracted area for 15 minutes, with a mild massage for better results. Hot compress is particularly suitable for muscle groups that become stiff after exercise or in the morning, but it is contraindicated for those with acute injuries or abnormal skin sensations. Infrared therapy equipment can also be used as an alternative solution, but the irradiation distance needs to be controlled to prevent burns.

3. Strength training

Progressive resistance training can rebuild muscle balance. Training on antagonistic muscles targeting the contracted muscle group, such as triceps contracture in the calf, can enhance the strength of the tibialis anterior muscle. It is recommended to use elastic bands or self weight training, gradually increasing the intensity from low load. After training, it is necessary to cooperate with relaxation exercises to avoid compensatory muscle tension. Severe contractures should be performed under the guidance of a rehabilitation therapist to prevent incorrect movements from worsening symptoms.

4. Physical therapy

Ultrasonic therapy can penetrate deep into muscle tissue to promote repair and is suitable for deep muscle contractures. Transcutaneous electrical nerve therapy can block pain signal transmission through electrical stimulation, and the effect is significant after 20 minutes of treatment each time. Shock wave therapy has a good relaxing effect on chronic contracture adhesions, but it needs to be repeated every 3-5 days. These physical factor therapies need to be evaluated by professional physicians before implementation, usually 10-15 times for a complete course of treatment.

5. Neurocontrol training

proprioceptive neuromuscular facilitation techniques can improve muscle coordination. PNF stretching method can effectively reduce muscle spindle sensitivity through active contraction relaxation cycle. Water sports utilize buoyancy to reduce load and are suitable for early rehabilitation of severe contractures. Yoga breathing combined with posture exercises can help restore neuromuscular control, but excessive twisting movements should be avoided. This type of training is recommended to be conducted under the supervision of a rehabilitation therapist. During the recovery period, sufficient intake of high-quality protein such as egg white, fish, etc. should be maintained to help repair muscle tissue. supplementing with magnesium can help relieve muscle tension and can be obtained through nuts and dark green vegetables. Avoid maintaining a single posture for long periods of time and engage in physical activity every hour. Use a pillow to support the contracted area during sleep to prevent passive shortening. If conservative treatment is ineffective for 3 months or accompanied by decreased muscle strength, timely medical attention should be sought to rule out neurological disorders. Daily changes in joint mobility can be recorded, and training plans can be adjusted according to rehabilitation progress.