Muscle knots, although not inherently harmful, can exert a significant toll on a person’s well-being. These knots are known to induce persistent pain and impede one’s range of motion. Despite their seemingly benign nature, their effects extend to various aspects of life, including physical capabilities, mood, overall health, and quality of life. Swiftly identifying these knots and addressing their root causes become essential for timely intervention. So, read on to learn about what muscle knots are, why they occur, and how they can be treated.
What is Muscle Knot?
Medically termed as myofascial trigger points, muscle knots refer to hyperirritable muscle nodules in muscle fibres that can lead to chronic pain, a diminished range of motion, disruptions in functions, and referred pain.
Muscle knots are categorised into two types: active and latent. Active muscle knots don’t require direct touch or pressure, for them to cause discomfort, while latent knots generally remain symptom-free until they are touched. These knots can emerge virtually anywhere in the body where muscles exist. It’s more common to find muscle knots in back, neck, shoulders and legs.
| Fun Fact: Muscle knots have been studied for centuries. In ancient Chinese medicine, they were referred to as “ashi” points, which means “ah, yes!” when pressed, indicating the recognition of discomfort or pain relief upon stimulation. |
Muscle Knot Symptoms
Muscle knots manifest as small, tender nodules or lumps that can be felt upon touch. However, these knots might be discreet and situated deep within the muscle, necessitating firm pressure on the connective tissue to detect them. Muscle knot symptoms include:
- Deep pain
- Feelings of nerve pain
- General sensations of numbness or tingling
- Reduction in the range of motion
Notably, muscle knots often give rise to referred pain. This implies that when pressure is applied to the muscle knot, the pain extends from the trigger point to adjacent muscles. This characteristic sets muscle knots apart from tender points, which only hurt in the specific area touched. Unlike muscle knots, the pain stemming from tender points does not radiate to other muscle areas. Furthermore, muscle knots can trigger additional symptoms, including:
- Lower back pain
- Jaw discomfort
- Tension headache
- Ringing in the ears (tinnitus)
Muscle Knots Causes
Common muscle knots causes include:
- Physical trauma
- Stress and tension
- Muscle injury
- Emotional stress
- Prolonged bed rest or sedentary lifestyle
- Poor posture
Factors such as dehydration and poor dietary choices can also contribute to muscle knots.
| Pro Tip: Consider adding magnesium-rich foods like spinach, nuts and whole grains to your diet. Magnesium is known to relax muscles and may contribute to preventing the formation of muscle knots. |
How to Get Rid of Muscle Knots?
There are plenty of ways to gain relief from painful muscle knots. However, it can take time. Following are some of the most effective muscle knots treatment strategies:
1. Take Rest
Temporarily step away from activities that trigger muscle knots or exacerbate discomfort. Take enough time to relax, which could involve lying down comfortably using pillows for support or sleeping for a longer period than usual.
2. Do Stretches
Incorporate gentle stretches that elongate your muscles, aiding in the release of built-up tension. Aim to hold each stretch for a minimum of 30 seconds, gradually releasing to minimise the risk of injury.
3. Engage in Regular Exercise
Participate in aerobic exercises to alleviate the issue. If you have muscle knots in neck or shoulders, then consider activities like swimming and jumping jacks and arm movements that engage these muscle groups. These actions promote muscle stretching and enhance blood circulation, facilitating tissue repair.
4. Hot and Cold Therapy
Combine the benefits of hot and cold therapy to mitigate pain and inflammation stemming from muscle knots. Application of a cold compress narrows blood vessels, thereby reducing swelling, while heat application relaxes stiff muscles, alleviating pain. As heat also increases blood flow for enhanced healing, alternating between cold and heat treatments or selecting the most effective option for your needs is advisable.
5. Massage
It can help you if you massage muscle knots as it enhances circulation and promotes improved blood flow, subsequently loosening tense muscles. In instances of muscle knots in legs or other easily accessible areas, self-massage can be effective. Identify the knot, then gently massage the area using your fingers.
Conclusion
Reducing the risk of muscle knots might not always be possible, yet you can lower the likelihood by maintaining daily physical activity, prioritising flexibility and relaxation and identifying effective lifestyle adjustments and treatments. Make sure to consult your doctor if a muscle knot worsens, doesn’t respond to treatment, or impacts your mobility.
