He specializes in musculoskeletal function and rehabilitation.
This complex internet allows you to move, dance, twist, play sportsyou name it.
But sometimes, our everyday lives throw a wrench in the system.
The medical term for muscle knots ismyofascialtrigger points.
These trigger points can also cause pain to radiate into surrounding muscle tissue, explains Dr. Williams.
Muscle knots are incredibly common, but that doesnt mean they are normal or harmless.
Leython Williams, DPT, is a licensed physical therapist and facility manager for Athletico Physical Therapy in Royal Oak, MI. He specializes in musculoskeletal function and rehabilitation.
Chronic stress on our muscles creates micro-tearing of muscle tissue, which creates scar tissue.
So consider tackling a muscle knotnowas an investment in your future health and well-being.
Keep scrolling for your step-by-step game plan for ironing out your myofascial trigger pointsno matter how stubborn they are.
How to fix muscle knots in three steps according to a physical therapist
1.
You dont want to exacerbate the situation.
)stretch the affected area.
Stretching elongates your muscles and can help release tension.
When stretching, do not force yourself into any positions that cause severe pain.
The stretching should be gentle and may be slightly uncomfortable.
Leython Williams, DPT, is a licensed physical therapist and facility manager for Athletico Physical Therapy in Royal Oak, MI. He specializes in musculoskeletal function and rehabilitation.
However, it should be pain-free, says Dr. Willaims
3.
Foam roll
If you have a foam roller,grab that and give your knot a little extra attention.
Foam rolling is another great option that inhibits localized tenderness with prolonged, tolerable pressure.
In this case, youll need to seek help from a PT.
Its Amazing How Its All Connected.
Get a massage, if possible
A licensed massage therapist can help manually soften and relax muscle knots.
They may also recommend self-care techniques that you could perform independently at home, says Dr. Williams.
Hydrate, hydrate, hydrate
Hydration is a key component of muscle health, according to Williams.
Set a timer and confirm youre drinking plenty of H2O throughout the day.
Add more movement to your day by taking frequent breaks to walk and stretch.
The general rule is to take a five-minute break every 30 minutes or a 15-minute break every 90 minutes.
Practice stress reduction
As mentioned, stress and muscle knots are intertwined.
You canregulate your nervous systemwith breathwork, meditation, or with other tactics recommended by a therapist or counselor.
Get moving
Aerobic exercise is another great option for helping to prevent and release muscle knots.
Itincreases blood flow to your musclesto repair damaged and/or tight tissue, says Dr. Williams.
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