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  • Deanne Pandey

Muscle knots Will No Longer Be a Problem


Muscle knots are trigger points, they can be extremely painful. Muscle knots are small, bump-like areas of muscle that can be painful to the touch. The medical term for muscle knots is myofascial trigger points. These knots occur when muscle fibers or the bands of tissue called fascia underneath them tense and tighten. Muscle knots can occur anywhere in the body, but they’re usually found in your back, shoulders, and neck. They often show up in your gluteal muscles, too. Muscles knots can cause aching sensations and pain in your muscles and joints. When you touch a muscle knot, it may feel swollen, tense, or bumpy. It could also feel tight and contracted, even when you’re trying to relax, and they’re often sensitive to the touch. The affected area may even become inflamed or swollen.

How to Detect a Muscle Knot-

Pain is the primary symptom of muscle knots. Since everyone experiences pain differently, your symptoms may vary from those of someone else. However, most people agree that muscle knots feel swollen, tense, or bumpy, and cause an aching sensation. Depending on where in the body the muscle knot is located, it may cause seemingly unrelated pain in other areas. For example, a muscle knot in the neck can send pain into the base of the skull, causing a tension headache. A person who spends a significant amount of time sitting at work may develop muscle knots due to staying in the same position for prolonged periods. Even people who play sports or work with their hands may also be at risk because they engage in repetitive activities. Repeatedly, doing the same motion can cause tension and knots over time.

Preventing Muscle Knots-

Practicing good posture and engaging in regular physical activity are excellent ways to prevent muscle knots. Many knots develop from repeated muscle trauma, so a person may wish to engage in different activity types to prevent overuse of the same muscles. Activities might include swimming one day and walking the next. A doctor or physical therapist can help ensure a person is practicing the right postures when exercising or working. Evaluating ways to practice better posture and form can help a person prevent muscle injuries and muscle knots.

Treating Muscle Knots-

Treating muscle knots can take time. To get rid of the knots, you’ll need to break up the knotted tissue and calm inflamed nerves. Here’s how you can treat muscle knots-

Rest- Allow your body to rest if you have muscle knots. Take a break from any activities that are causing the knots, or that increase your pain or discomfort. Dedicate as much time as possible to relaxation. This may include sleeping longer than usual or lying in a comfortable position using pillows to support your body.

Hot and cold therapy- Using a combination of heat and cold can help to relieve pain and inflammation due to muscle knots. Cold helps to constrict the blood vessel, which reduces swelling. To apply cold, use a cold compress for 10 minutes, and then remove it for at least 15 minutes. You can repeat this until you begin to find relief. Heat relaxes and loosens stiff muscles, and relieves pain. Heat may increase blood flow, which promotes healing. To apply heat, use a heating pad or take a warm bath. Alternate between cold and heat treatment, or use the one that works best for you.

MFR Massage- Myofascial Release or MFR is a style of massage that is most often used in therapeutic massage. It claims to treat skeletal muscle immobility and pain by relaxing contracted muscles, improving blood and lymphatic circulation, and stimulating the stretch reflex in muscles. Fascia is that complex compound which holds our muscles, nerves and organs together. We may experience pain or difficulty in our muscles without actual injuries. This is due to the stiffness of the fascia. MFR massages adapt techniques that are designed to go in and smooth out those hard knots, returning the fascia to its normal fluid and adaptable self.

Deep Tissue Massages- This is a rather vigorous, focused massage that targets the deeper layers of muscle and connective tissue to break up adhesions and release chronically tight muscles. It is specifically recommended for chronic aches and pains and contracted areas such as stiff neck and upper back, low back pain, leg muscle tightness, and sore

shoulders. The massage therapist uses slow, deliberate strokes that focus pressure on layers of muscles, tendons, or other tissues deep under your skin.

Foam Rolling- Foam Rolling is a very effective technique where you roll the tight muscle on a hard, cylindrical foam roller to increase blood flow to the area and reduce inflammation. It can be performed without anyone’s help using a foam roller or a therapy ball. Deep compression helps to break up or relax tight muscles and adhesions formed between muscle layers and their surroundings. This leads to a better blood circulation. It gives the exact boost to the body to restore its optimal muscle health. Foam rolling can also substantially reduce the chances of soreness after your workout.

Stretching- Stretching has benefits similar to massage's. It gets the blood flowing to overactive muscles that have contracted because of stress or immobility. Without a good stretch, these muscles can spasm and shut down. Stretching is very important for your body. Whether you lead a sedentary lifestyle or an active one, stretching is a must. It lengthens soft tissues and relieves the tightness and tension that’s built up in your muscles when you have overused them.

In more serious cases, physical therapy may be recommended. A physical therapist can help you identify the underlying causes of your muscle knots. They will treat your pain using treatments appropriate to your case. You will be taught techniques that will reduce pain and prevent it from recurring. Try some of these treatments, stay home and stay safe!


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