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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.


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


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