Contractures: what they are and how massage can help

Ever tried to fully straighten an elbow or ankle and it just won't go? That tight, stuck feeling can be a contracture. A contracture is when muscle, tendon, or connective tissue shortens and limits joint movement. They pop up after injury, long bed rest, neurological events like stroke, or even repeated poor posture. Knowing the cause matters — treatment for a post-stroke contracture differs from one caused by scar tissue after surgery.

One clear fact: contractures don’t always mean surgery. Manual therapies and simple daily habits often restore useful range of motion. The key is consistent, targeted work — not random stretching. Massage and hands-on techniques can soften tissues, break up adhesions, and reduce guarding that keeps a joint stuck.

Therapies that actually help

Start with approaches that focus on the tissue layers involved. Myofascial release gently targets fascia and connective tissue to reduce tight bands. Neuromuscular massage and trigger-point work focus on muscle knots that pull a joint into a shortened position. Structural integration styles like Rolfing or Hellerwork aim to change whole-body posture; they can help when long-term alignment fuels recurrent contractures. Work with a therapist who explains what they’re doing and why—treatment should feel productive, not just comfortable.

If a contracture follows a neurological event, pair hands-on work with active movement training. Therapists use techniques to relax spastic muscles, then guide you through controlled movements to re-teach length and function. Passive stretching alone isn’t enough; the nervous system needs new movement patterns too.

Practical self-care you can start today

Do small, specific things daily. Heat the tight area for 10–15 minutes to make tissues more pliable before working on it. Follow with slow, controlled active range-of-motion reps — for example, gentle ankle circles or elbow bends — done 3–4 times a day. Combine that with 1–2 minutes of targeted self-massage or using a massage ball to find and release tight spots. Finish with a controlled stretch held gently for 30–60 seconds; don’t force it.

Keep expectations realistic: progress can be measured in millimeters early on. Track small wins — a few degrees more extension, less daily stiffness, or easier steps into shoes. If pain suddenly increases, if the joint becomes red, hot, or swollen, or if movement gets dramatically worse, stop and see a medical professional. Also check in with your therapist about night splints or simple braces when contractures form during sleep.

Contractures are common but manageable. With the right mix of hands-on therapy, consistent movement practice, and smart home routines, many people regain usable motion without invasive treatments. Want targeted tips for a specific joint? Tell me which one and I’ll give step-by-step ideas you can try or share with your therapist.