When it comes to clients with muscle knots, I start their workout sessions with a deep myofascial massage. I either use a foam roller, a lacrosse ball, or a small frozen bottle of water, and rub out the knot with a steady amount of pressure.
At times, clients begin to feel instant relief and a reduction in muscle tension. Others, may not see such instantaneous results. Nevertheless, my goal is to help remedy the tension created by the knot and hopefully break up the knotted tissue.
Regardless if you live a physically active lifestyle or not, you can develop these type of knots. Many of my clients were unaware they even have them. If you feel like you have these type of knots, here are a few things you should know about them and how to get rid of them.
What Are Muscle Knots?
Muscle knots are bump-like areas in the muscle that can feel like small as a pea or as big as a golf ball. They can be found in any of our muscles, and sometimes painful when massaged with a good amount of pressure.
These knots are hard sensitive areas in our muscles that are tight and contracted even when our muscles are at rest. These type of knots can also cause pain in other areas as well.
When working with a clients with these type of knots I usually work on their trapezius muscles, shoulders, calves, and glutes.
What Causes Muscle Knots?
Some causes could be linked to the following:
- Injury from overused muscles
- Poor Posture
- Mental and emotional stress
- A sedentary lifestyle
- Dehydration
- Unhealthy eating habits
When you suffer from muscle knots, you can also be bothered by the following symptoms:
- Headaches
- Toothaches
- Earaches
- Difficulty Sleeping
Getting Rid of Muscle Knots
Treating these knots can take time. The best way to work on getting rid of them is to break up the tension and tightness in the muscles where the knots are.
Here are a few ways to work on your muscle knots.
Rest
Take a small break from activities that could aggravate your knots.
Sleep is also a good way to remedy these type of knots. Adding a few more hours a sleep at night also helps get rid of them.
Stretching, Foam Rolling, and Self Myofascial Release
Gentle stretching can help relieve some tension on your tight muscles. Trigger point pressure on your knots with a foam roller could help minimize the size of your knots and could help relieve the tightness and tension.
Hot and Cold Therapy
Another way to help remedy these types of knots is to apply a cloth-covered heat pad or ice pack to affected area.
Alternate the use of heating pads and cold compresses help relieve the tension in muscles which cause the inflammation.
Reducing The Chances of Getting Muscle Knots
Here are some ways to help reduce the chance of getting knots in your muscles:
- Always warm up prior to exercise
- Have a healthy daily diet regimen
- Always focus on having good posture
- Give your muscles adequate rest in between workouts
- Occasionally stretch your tight muscles out throughout the day
You can’t avoid getting knots in your muscles, but you can help reduce the chances and proactively keep the risk of knots very slim.
Live an active healthy lifestyle which includes a healthy diet, regular physical activity, stretching, and relaxation. If you need help creating a fitness program that fits your needs, feel free to hit me up!
Nevertheless, make sure to find the healthy way of living that fits your life and don’t neglect yourself!
SOURCE: Newstoday.com – How to Treat Muscle Knots
Subscribe
Join to receive weekly health & fitness tips!
RELATED BLOGS
![Get Moving: Top 5 Physical Activities For a Vibrant Retirement](https://fitfor18.com/wp-content/uploads/2024/08/Senior-Couple-Walking.jpg)
Get Moving: Top 5 Physical Activities For a Vibrant Retirement
A list of the top five physical activities that are perfect for retirees.
![Help Relieve Knee Pain With Low Impact Exercises](https://fitfor18.com/wp-content/uploads/2024/06/Relieve-Knee-Pain.jpg)
Help Relieve Knee Pain With Low Impact Exercises
Some common causes of knee pains and workouts that can help relieve them.
![Losing Weight After Menopause](https://fitfor18.com/wp-content/uploads/2024/03/Losing-Weight-After-Menopause.jpg)
Losing Weight After Menopause
The challenges of losing weight after menopause and how to boost your chances of weight loss.
![Weight Loss Guide for Those with Thyroid Disorders](https://fitfor18.com/wp-content/uploads/2024/02/Thyroid-Disorder.jpg)
Weight Loss Guide for Those with Thyroid Disorders
Lifestyle choices that support weight loss and the well-being for those with thyroid challenges.
![Red Wine, The Weight Loss Elixir](https://fitfor18.com/wp-content/uploads/2024/01/Lose-Weight-With-Red-Wine.jpg)
Red Wine, The Weight Loss Elixir
The benefits of red wine and how it can help you through your weight loss journey.
![Can Health Issues Cause a Low Sex Drive?](https://fitfor18.com/wp-content/uploads/2023/12/Can-Health-Issues-Cause-A-Low-Sex-Drive.jpg)
Can Health Issues Cause a Low Sex Drive?
How certain health issues can lower your sex drive and how to work on increasing your libido.
![Why Calisthenics is Important After 30](https://fitfor18.com/wp-content/uploads/2023/10/Why-Calisthenics-Is-Importat.jpg)
Why Calisthenics is Important After 30
As we grow older, staying active becomes important. The key to maintaining strength & flexibility is calisthenics.
![Don’t Get In a Pickle, Have a Ball!](https://fitfor18.com/wp-content/uploads/2023/07/Sharon-weight-loss.jpg)
Don’t Get In a Pickle, Have a Ball!
The incredible journey of Sharon Meyer and her 100 pound weight loss!
![Lose Weight Like Tamia](https://fitfor18.com/wp-content/uploads/2023/06/Loss-Weight-Like-Tamia.jpg)
Lose Weight Like Tamia
How Tamia lost 55 pounds on 3 months with Travis Johnson.
![The Skinny Shot Ozempic and How It Can Help You Lose Weight](https://fitfor18.com/wp-content/uploads/2023/03/Ozempic-for-Weight-Loss.jpg)
The Skinny Shot Ozempic and How It Can Help You Lose Weight
A few facts you should know before considering Ozempic for weight loss.