Author: CCA
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Chances are, you’ve experienced the tender, achy feeling of a muscle
knot at some point in your life. Research has shown that muscle knots may
affect up to 85 per cent of the population. Muscle knots impair mobility, cause
pain, and can reduce a person’s quality of life.
WHAT
ARE MUSCLE KNOTS?
Muscle knots are typically found in your back, shoulders, and neck. They
are stiff bands of muscle that have a hard knob in the centre, which is known
as a trigger point. The pain can either pop up spontaneously (active) or when
the trigger point is pressed (latent). But in all cases, muscle knots
cause pain to radiate beyond the trigger point into the surrounding muscles.
WHAT
CAUSES MUSCLE KNOTS?
Muscle knots, also known as myofascial trigger points, are complex and
have a variety of possible causes. There is a lot more research to be conducted
on the matter, but the best available evidence suggests that muscle knots are
the result of overuse such as heavy lifting or repetitive activities.
Other causes may include:
·
Psychological stress
·
Poor ergonomics
·
Bad posture
·
Fatigue
·
Dehydration
·
Unhealthy eating habits
·
Sleep disturbances
·
Joint problems
WHAT
ARE SYMPTOMS OF MUSCLE KNOTS?
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.
WHO
IS MOST AT RISK FOR MUSCLE KNOTS?
There are very few people who get through life without ever experiencing
a muscle knot. Ninety-seven per cent of people with chronic pain have trigger
points, and 100 per cent of people with neck pain have them. There are, however, certain risk
factors that increase the likelihood of developing muscles knots. These
include:
·
Ageing
·
Disease
·
Stress
·
People with fibromyalgia
HOW
ARE MUSCLE KNOTS DIAGNOSED?
Diagnosing a muscle knot requires a physical examination by an
experienced professional such as a chiropractor. The examiner will assess the
area of concern for three things: a taut band of muscle, a tender nodule, and
the reaction of the patient to physical pressure.
HOW
ARE MUSCLE KNOTS TREATED?
Once you’ve been diagnosed, the
question becomes “How do I treat the muscle knot in my back/neck/shoulders,
etc.?” There are several options, but the most common include:
·
Exercise
·
Massage therapy
·
Ultrasound therapy
Whichever option you choose, the main goal is to release the trigger
point to reduce pain and increase mobility1 by breaking up
the knotted tissue and calming inflamed nerves.
HOW
CAN YOU PREVENT MUSCLE KNOTS IN THE FIRST PLACE?
Because muscle knots are the result of
overuse, stress, bad posture, fatigue, etc., your risk of getting a muscle knot
can be lowered by resting and working on posture and overall lifestyle habits.
Here are some tips:
·
Improve your posture by sitting in a
relaxed position, with your shoulders back and down. Try your best not to
slouch.
·
Take opportunities throughout the day to rest and incorporate exercise into your routine.
·
Don’t overdo it when
lifting heavy objects. Ask for help, take it slowly, or move things in batches.
·
If your job requires you to sit for most of the day, take regular stretch breaks to prevent
your muscles from getting too tight.
·
Make sure your diet includes a healthy mix of calcium, potassium, and magnesium, and drink plenty of water to keep your body hydrated.
Muscle knots in any area of the body
are painful and frustrating. Now that you know what they are, what causes them,
and how to treat them, we hope you’ll find relief and get back to enjoying your
everyday activities.
CAN
YOU TREAT MUSCLE KNOTS AT HOME?
While we recommend seeking the advice of a spine, muscle, and nervous
system expert, there are some cases where you can massage the sore muscles
yourself. Try following this simple technique:
·
Locate the knot in your muscle and, using your fingers, gently massage
it out.
·
Focus on loosening the tight muscle by pressing down firmly and making
small circles.
·
If you’re finding it difficult to reach the muscle knot in your back,
neck, or shoulders, you can try using a tennis ball or foam roller to apply
pressure to the knot. Slowly and gently move back and forth to relieve the
tension.
·
Muscle knots in any area of the body are painful and frustrating. Now
that you know what they are, what causes them, and how to treat them, we hope
you’ll find relief and get back to enjoying your everyday activities.
If you have a persistent muscle knot
that is interfering with your quality of life, contact our office to make an
appointment with one of our team members.
#muscleknots #muscles #knots #triggerpoints #stretching #chiropractic #acupuncture #exercise #massage #health #wellness #wecanhelp #newhamburgwellness #newpatientswelcome #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion
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