Muscle knots are tiny, bumpy patches of muscle that are uncomfortable to touch. Myofascial trigger points are the medical word for muscle knots. When muscle fibers or the bands of tissue underneath them, known as fascia, strain and tighten, knots occur. You've undoubtedly had a muscle knot if you've ever had pain in your back, neck, or beneath your shoulder blade. The term implies that the muscle is twisted or kinked, yet this is not the case. Knots are often a sort of spasm in which a tiny section of a muscle tenses up. This strain is frequently uncomfortable.
Muscle knots commonly occur as a result of a muscle being inflamed by repeated activity. Athletes will detect muscular knots after a lengthy period of exercising one set of muscles. When a muscle is in an unnatural posture for an extended period of time, it might knot up. Sitting at a desk or driving a car for an extended period of time, particularly without pauses, can irritate a muscle to the point of "knotting up."
Muscle knots can be induced by the following factors:
- a sedentary way of life
- overuse or injury to your muscles
- bad posture
Muscle knots can also be caused by dehydration, poor eating habits, stress, and worry. Muscle knots can form everywhere in the body, although they are most common in the back, shoulders, and neck. They frequently appear in your gluteal muscles as well.
Aching feelings and soreness in your muscles and joints might be caused by muscular knots. A muscle knot may feel large, stiff, or rough when touched. Even when you're attempting to relax, it may feel tight and constricted, and they're often sensitive to touch. The afflicted region may become irritated or swollen as well. Muscle knots can induce symptoms in regions other than the muscles, such as:
You may also feel tension, worry, and sadness, as well as sleeping difficulties.
It might take some time to treat muscular knots. You'll need to break up the knotted tissue and quiet irritated nerves to get rid of the knots. Here are some things you may do to break up the knots and get comfort.
- Rest. If you have muscular knots, give your body some time to rest. Take a break from any activities that are generating the knots or that make you feel more pain or discomfort. Allow yourself as much time as possible to unwind. This might involve sleeping for longer periods of time than normal or resting in a comfortable position with cushions to support your body.
- Stretch. Gentle stretching that lengthens your muscles can assist you in releasing stress in your body. While stretching, be gentle with yourself. Do not force yourself into any positions or engage in any activities that create discomfort. To achieve the optimum benefits, hold stretches for at least 30 seconds before carefully releasing them.
- Exercise. Aerobic activity may aid in the relief of muscular knots. If you have knots in your shoulders or neck, practice jumping jacks, swimming, or any other arm exercises that will train the muscles in your shoulders and neck. This stretches the muscles and boosts blood circulation to them. Increased blood flow aids in the restoration of injured tissue.
- Therapy using hot and cold temperatures. Using a mix of heat and cold to reduce pain and inflammation caused by muscular knots is beneficial. Cold helps to constrict blood vessels, reducing edema. Use a cold compress for 10 minutes, then remove it for at least 15 minutes to administer cold. You can keep doing this until you start to feel better. Heat relaxes and loosens tight muscles, as well as alleviates discomfort. Heat has been shown to enhance blood flow, which aids in healing. Use a heating pad or a warm bath to apply heat.
Untreated muscle knots can cause persistent pain and other health problems. If you've tried everything to reduce your muscular pain and it's still there, seek for medical advice. Moreover, it is best to see your doctor if your pain persists and becomes severe interfering with your everyday life or well-being.
NO I Zamubec Alomar C. Adlawan, RND
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- How to treat muscle knots- Medically reviewed by Gregory Minnis, DPT, Physical Therapy — Written by Rachel Nall, MSN, CRNAon January 22, 2020
- Treatment- Medically reviewed by Gregory Minnis, DPT, Physical Therapy — Written by Emily Cronkleton — Updated on March 7, 2019