Muscle Knots - how to help

By Physiofusion Ltd

16 Oct 2018

Having a muscle knot can cause a considerable amount of discomfort and at times can be very painful. So, what are knots, how do we know when we have got a knot and why are they so common?

First of all, muscle fibres run in all different directions in our body and our muscles are layered on top of each other – this is so that we can bend, twist and exercise in a variety of ways. Our muscles are meant to be flexible, strong, and challenged, but, sitting in the same position for long periods of time, lifting something incorrectly, even not being well enough hydrated, we can lose our mobility and flexibility. The various muscle fibres can start to stick together, forming a hard lump under our skin known as a knot.

Although knots are incredibly common, don’t let that fool you into thinking they are harmless. If left untreated, the muscle tissue can continue to lose elasticity and cause postural problems, which can be very hard work to reverse.

What can we do to help prevent knots? Hydration – drinking plenty of water is hugely beneficial. When muscles cells don’t have adequate fluids, they don’t work as well and the performance of that muscle suffers. If you are careful about what goes into your body, you are less likely to suffer from a knot due to underperforming muscles. Take breaks – we tend to spend a lot of our day either sitting in front of a computer or staring down at our phones. This is not a natural position for our bodies to be in and can put huge amounts of stress on our back, neck and shoulders. Set reminders on your phone or computer to prompt you to take a break every hour or so. Even when sitting at your desk, straighten out your back, turn your neck from side to side, uncross your legs, and move as much as you can. Exercise – regular exercise is important, however, if you are having recurring issues with knots, it is also important to get yourself assessed by a Physiotherapist. They will be able to work out why they keep coming back and can help to ensure you’re not repeating the same mistakes. Your Physio will also be able to advise you on the most appropriate exercises for your specific issue. Massage– it is important that we don’t generalise massage. There are many different types of massage for a variety of reasons, not every massage is the type of luxury we go for on holidays and spa days. Massage therapy can help keep your muscles healthy, pliable, and oxygenated. Your Physio is able to assess you and help you select the most appropriate type of massage for your specific condition. Lifestyle – a life filled with stress and lack of sleep is the perfect pathway to injury. Even as little as 15 minutes a day of focused relaxation or meditation time can make a huge difference to the condition of your body.What do we do if we already have muscle knots? Rest– when we’re in pain, it is our body’s way of saying it needs a break. Especially if we know the cause of our pain. The key is balance – our bodies need a mix of exercise and rest. Massage massage therapy is not only a great preventative tool, but a good clinical massage therapist should help to relieve muscle pain and recommend self-care techniques that are specific to your particular issue. Physiotherapy – if you have been in pain for a while, Physiotherapyis the next best targeted step. Not only will the treatment consist of soft tissue therapy, such as, massage and stretching, but your Physio will also help identify the underlying causes (looking at your posture, movements, biomechanics and habits). Stretching– gentle movements by going through your full range of motion can be very helpful. Always ask for your Physiotherapists advice on the correct stretches and techniques. We often over-stretch through lack of knowledge, and just because a muscle is hurting, doesn’t mean it needs to be stretched – sometimes the opposite is true! However, gentle, full-body movement is usually a good idea as long as it is pain-free. There are a large variety of knots, all needing their own specific treatment technique, therefore, we advise that you speak to a specialist to analyse them and find the most appropriate treatment. It is important to remember that, like most knots in general, leaving them unattended does not reverse the problem. The sooner we take action, the easier and faster it is to resolve.

If you would like professional advice for free before you decide on your treatment, use our online service Ask-A-Physio on our website. Alternatively, you may call us on 01282 453 110.

Latest news

1

Three weekly domestic waste collection considered in plans Waste recycling Blackpool

Three weekly domestic waste collection considered in plans

01 Jul 2025

2

Graham Engineering confirms acquisition to a2e Industries Graham Engineering

Graham Engineering confirms acquisition to a2e Industries

01 Jul 2025

3

Training 2000 celebrate 'Good' rating by Ofsted Training 2000

Training 2000 celebrate 'Good' rating by Ofsted

01 Jul 2025

4

Fox Group acquires J Fisher and Sons Colin Fisher, Paul Fox CEO and Gary Fisher.

Fox Group acquires J Fisher and Sons

01 Jul 2025

5

Beever and Struthers strengthen leadership team with new partners Dean Curtis and Joe Diston

Beever and Struthers strengthen leadership team with new partners

01 Jul 2025

Background image for hub sign up block

LBV Hub

Leverage Lancashire Business View platforms

Post your news
Post your events
Post your offers
Build your network
Improve your SEO
Gain coverage in the magazine
Sign-up
Events
LBV123 July/August Launch Event
Lancashire Business View magazine launch
Networking
16 Jul 2025

LBV123 July/August Launch Event

Burnley

08:30 - 10:30

Lancashire Built Environment Conference 2025
BEC 315 X 315 Px
Networking
25 Sep 2025

Lancashire Built Environment Conference 2025

Blackpool Football Club, Blackpool, FY1 6HX

08:30 - 13:00

CMI Level 5 Management and Leadership Course
UCLanAerialCampus.jpg.jpg
LBV Hub Seminars
21 Feb 2025 - 21 Feb 2026

CMI Level 5 Management and Leadership Course

Preston Campus, Preston , PR1 2HE

09:00 - 17:00

CMI Level 5 Project Management Course
UCLanAerialCampus.jpg.jpg
LBV Hub Seminars
21 Feb 2025 - 21 Feb 2026

CMI Level 5 Project Management Course

Preston Campus, Preston, PR1 2HE

08:00 - 17:00

Business Bike Club – July
Chamber Logo1.png.png
LBV Hub Networking
01 Jul 2025 - 01 Jul 2025

Business Bike Club – July

Various, Lancaster, LA

08:00 - 09:30

Chamber Breakfast Networking – July
Chamber Logo1.png.png
LBV Hub Networking
02 Jul 2025 - 02 Jul 2025

Chamber Breakfast Networking – July

St John's Hospice, Slyne Road, Lancaster, LA2 6ST

08:00 - 10:00

The Marketing Metrics that Matter – July 4
LBV Hub Seminars
04 Jul 2025 - 04 Jul 2025

The Marketing Metrics that Matter – July 4

Door4 Office, Burnley Wharf, Burnley, BB11 1JG

08:30 - 11:00

Tri-Site Survey Equipment Showcase
unnamed (2).jpg.jpg
LBV Hub Seminars
09 Jul 2025 - 09 Jul 2025

Tri-Site Survey Equipment Showcase

Crow Wood Hotel, Burnley, BB12 0RT

09:30 - 16:00

Chamber Summer BBQ
LBV Hub Social
17 Jul 2025 - 17 Jul 2025

Chamber Summer BBQ

The Borough, Dalton Square, Lancaster, LA1 1PP

17:30 - 20:00

Preston Tech Connection: Web3 is Dead. Or is It?
July Longer Banner.jpg.jpg
LBV Hub Networking
29 Jul 2025 - 29 Jul 2025

Preston Tech Connection: Web3 is Dead. Or is It?

Society1, Coworking Space, Preston, PR1 3LT

18:00 - 19:30

Preston Freelancer Meet-Up: July
Longer July Banner.jpg.jpg
LBV Hub Networking
31 Jul 2025 - 31 Jul 2025

Preston Freelancer Meet-Up: July

Society1, Coworking Space, Preston, PR1 3LT

10:00 - 11:30

Cumbria Business Expo 2025
https---cdn.evbuc.com-images-880461633-4862066883-1-original.20241022-110415.jpeg.jpg
LBV Hub Exhibitions
19 Sep 2025 - 19 Sep 2025

Cumbria Business Expo 2025

Carlisle Racecourse, Carlisle, CA2 4TS

09:00 - 15:00

Advertise with us

Reaching 50,000 members, our print, digital and event platforms offer a fantastic way to raise your business profile and help you grow.

Find out more LBV122 Online Graphic
Subscribe now

Weekly news bulletin