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How to get rid of muscle knots

The next morning, you wake up and realize there’s a tight feeling behind your shoulder blades. When you massage your shoulder muscles, you feel like you are pushing a small candy under your skin. Every time you try to move it around, the area feels tight and a little sore.

Over the next few days, your back slowly relaxes and your shoulders eventually return to normal feeling. However, it may be something you want to avoid or minimize in the future if possible. So what happened to that muscle knot?

I’m an exercise physiologist. The goal of much of my research is to understand how different movements and forms of exercise put stress on the muscles. Finding programs to maximize performance, regardless of training goals, isn’t just about what to do during workouts – it’s also the best way to prepare for and recover from intense workouts. straight on the body.

Some of the most common questions I’ve heard throughout my years as a personal trainer and researcher in the field involve muscle knots. What are they, and how can you eliminate them when they occur?

What is muscle gout?

The knots that you spot in the muscle, which can be as small as a marble or even as large as a golf ball, are called myofascial trigger points. The muscular membrane is the thin layer of connective tissue that surrounds the muscle.

When your muscle is damaged – even a little – it can cause inflammation in the muscle bands and muscle layers above. And that mass of inflamed tissue is the body’s trigger point. Small lumps are usually tender to the touch and can limit your range of motion or lead to pain during various movements. Muscle knots don’t show up on medical imaging scans, and researchers are still trying to figure out the exact physiological mechanism inside the muscle that causes this response.

Myofascial trigger points tend to develop when the muscle is stimulated by a new or more strenuous repetitive motion than usual. For example, you may develop knots in the muscles that you strain the most during a particularly intense day of exercise. They can also increase if you introduce a new movement pattern into your daily exercise.

Imagine adding a few days of jogging to your typical weekly weight-lifting routine. Since running is a new move, you may notice some knots in your calves that you’ve been asked to do a lot of new work.

However, you don’t have to be an exercise rat to get used to the muscles. For example, if you regularly bow your head in front of the computer all day, you may notice knots developing in your upper back and shoulders. Most people wouldn’t consider sitting at a desk strenuous, but staying in one position for hours on end puts strain on your muscles. Enter mechanical buttons.

How do you get rid of muscle knots?

One of the simplest solutions to muscle spasms is to just wait. It takes time for muscles to adapt to a new movement or to recover from stress. Usually within a week or two, a mechanical button will solve it by itself.
Massage is one of the options to help speed up recovery when you have muscle spasms.
You can also help speed up the recovery process. Some options include Massage; dry needles, which involves injecting a thin needle into the trigger point to try to break down some tissue and increase blood flow to that area; and even Electrical stimulation. The goal of each technique is to reduce the tension in the weight and muscles in the area and increased blood flow. Than blood goes through through Provides nutrients and oxygen to damaged tissue, enhanced recovery.
While these techniques worth considering, there are other more cost-effective things you can do yourself at home. A pretty simple way to help relieve muscle knots is stretching. Stretching can be especially helpful if you often sit in an awkward position all day. Muscles held that way under consistent tension for several hours benefit from performing different ranges of motion. For example, after sitting for a while, some simple shoulder and neck rotations can relieve some of the tension in those muscles, helping to avoid or reduce the build-up of muscle knots.
Another method that you can try at home is called self-release myofascial. The idea behind it is the same as massage, except this method can be done in the comfort of your home using a foam roller, rolling equipment, a hard ball like a lacrosse or softball, or even a small piece of polyvinyl chloride, or PVC, pipe.
To help ease muscle spasms, lie on a foam roller and gently roll your feet back and forth on it.

For example, if you have quadriceps pain in the front of your thigh, you can lie on a foam roller and gently roll your foot back and forth on it. Alternatively, you can roll the device up and down a muscle group, keeping the pressure within your comfort zone. Because you apply as much pressure as you want, you can work within your own pain tolerance – a benefit, as it can be uncomfortable to reduce body trigger points. You can use this technique all over your body in any position where you have a sphincter.

While they can be annoying, they’re nothing to worry about. Remember, being consistent with your exercise and moving routine throughout the day can help prevent knots from developing in the muscles in the first place. If you notice raised muscle knots, simply stretching at the end of the day or performing some self-release techniques are simple, effective ways to help alleviate this problem and avoid problems in the future. future.

Conversation

Zachary Gillen is an assistant professor of exercise physiology at Mississippi State University. Gillen does not work for, consult, own shares of, or receive funding from any company or organization that could benefit from this article and does not disclose any related affiliates beyond an academic appointment. Mississippi State offers funding as a member of The Conversation US.

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