Explore muscle knots and uncover causes and effective remedies.
Learn to find relief and prevent discomforting knots for better muscle health.
Good morning from your newestmuscle knot, a particularly fun hotspot of tension.
What are muscle knots, anyway?
This happens after an injury or strain to the muscle during which the muscle fibers tear.
What causes muscle knots?
But you could also develop a knot fromsleeping in a weird position, or frompoor posture.
Thats why they almost always occur in the upper back, shoulders, andneck, says Dr. Geier.
A large number of people sit at their desks or at home in less than ergonomic positions.
When this happens, it leads to an imbalance in your body.
The pain may go away but that doesnt mean it got better, says Dr. Heller.
How to treat and prevent muscle knots
1.
orthopedic surgeon and sports medicine specialist
(FYI: Hereshow often you should get a massageto reap thebenefits.)
If youre using one of these at-home methods, its important to not go too hard on your knotDr.
Heller says that this can further irritate the spot of tension.
So start off slow.
But its worth noting,massage therapy isnt supposed to hurt!
Stretching
Dr. Geier says that stretching can often help a lot with muscle knots.
But it will typically take several sessions (hence why knots are so frustrating).
But light movement is important to keep your blood circulating and to allow your muscles to heal themselves.
If youre stuck at home all day long, Dr. Geier recommends getting up to move every hour.
Really work on straightening your spine and pulling your shoulders back, he says.
Dry needling
Still wondering how to get rid of muscle knots?
See a certified professional for this one.
FAQ
1.
What triggers muscle knots?
What happens to untreated muscle knots?
If you dont treat a muscle knot, it can cause increased pain over time.
Not to mention, muscle knots can create scar tissue, according toAthletico Physical Therapy.
So, its best to treat muscle knots right away.
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