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

Cruise retailer’s US office hits $3m sales in four months James Cole CEO Panache Cruises

Cruise retailer’s US office hits $3m sales in four months

04 Nov 2024

2

Sanderson Weatherall appointed to manage Preston's £45m+ Animate leisure complex The handover for the Animate leisure complex

Sanderson Weatherall appointed to manage Preston's £45m+ Animate leisure complex

01 Nov 2024

3

Beer company created to raise awareness of bowel cancer and funds for charity Imogen-Rose Gregory

Beer company created to raise awareness of bowel cancer and funds for charity

01 Nov 2024

4

Demolition to start on conference centre and former Lancashire College site in Chorley Woodlands building

Demolition to start on conference centre and former Lancashire College site in Chorley

01 Nov 2024

5

Latest chef to join stellar line-up of Taste Lancashire Ambassadors Tim Allen

Latest chef to join stellar line-up of Taste Lancashire Ambassadors

01 Nov 2024

PC PrestonMacan GIF980x120
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
The Lancashire Festival of Business
FOB 315
Exhibitions
30 Jan 2025

The Lancashire Festival of Business

Impact Conferencing, Burnley, BB12 6QP

09:00 - 16:00

RISE - The Academy for Female Leaders and Managers
WENDY BOWERS RISE Illustrstion copy.jpg.jpg
LBV Hub Seminars
11 Jun 2024 - 04 Dec 2024

RISE - The Academy for Female Leaders and Managers

East Lancashire Chamber of Commerce, Clayton le Moors, BB5 5JR

09:00 - 16:30

Skills Bootcamp in Procurement - Cohort 2
Blue-Modern-Land-Travel-Youtube-Thumbnail-2-1024x576.png.png
LBV Hub Seminars
15 Oct 2024 - 17 Dec 2024

Skills Bootcamp in Procurement - Cohort 2

Community & Business Partners CIC, Blackburn, BB2 3UA

09:30 - 13:00

Why Trade Internationally?
Chamber Logo.jpg.jpg
LBV Hub Seminars
06 Nov 2024 - 06 Nov 2024

Why Trade Internationally?

Lune Brew Co. Unit 2, Galgate Mill, Ind Est, Chapel Ln, Galgate, Lancaster, LA2 0PR

08:00 - 11:00

Bridging The Gap: Connecting business and developers
Nov Preston Tech Connection event banner-2.png.png
LBV Hub Networking
06 Nov 2024 - 06 Nov 2024

Bridging The Gap: Connecting business and developers

Society1 Coworking Space, Preston, PR1 3LT

18:00 - 19:30

mBITfor transformative leadership and coaching
mBIT coach Practitioner.png.png
LBV Hub Seminars
14 Nov 2024 - 17 Nov 2024

mBITfor transformative leadership and coaching

Unlocking Possibilities training venue, 166 Waterloo Road , Blackpool, FY4 2AF

09:00 - 17:00

Avidly Activates UK 2024 - Activate your customer-driven sales and marketing
avidly activates audience having a good time.jpg.jpg
LBV Hub Networking
14 Nov 2024

Avidly Activates UK 2024 - Activate your customer-driven sales and marketing

Everyman Cinema, Holmes Mill, Clitheroe, BB7 1EB

10:00 - 16:00

The Business Network Central & East Lancashire
LBV Header (14).png.png
LBV Hub Networking
14 Nov 2024 - 14 Nov 2024

The Business Network Central & East Lancashire

Mytton Fold, Blackburn, BB2 7NP

11:30 - 14:15

LBV119 Magazine Launch Event
DSC9389
Networking
20 Nov 2024

LBV119 Magazine Launch Event

Stonyhurst College, Clitheroe, BB7 9PT

16:00 - 18:00

Live Work Create: Building Community In The Modern World
Live-Work-Create-Building-Community-1024x1024.png.png
LBV Hub Networking
20 Nov 2024

Live Work Create: Building Community In The Modern World

Society1 Coworking Space, Preston, PR1 3LT

18:00 - 20:00

North West HR Employers Forum
CBP-logo LBV.png.png
LBV Hub Seminars
20 Nov 2024 - 20 Nov 2024

North West HR Employers Forum

Wham Stadium, Accrington Stanley, Livingstone Road, Accrington, BB5 5BX

09:00 - 12:00

Emergency First Aid at Work
Chamber Logo1.png.png
LBV Hub Seminars
21 Nov 2024

Emergency First Aid at Work

FGH Training, 3rd Floor, Storey House, White Cross Business Park, Lancaster, LA1 4XQ

09:00 - 05:00

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 LBV118 Online Graphic
Subscribe now

Weekly news bulletin