If you have ever heard the term “muscle knots” and wondered what it means, this is just the guide for you. Also known as myofascial trigger points, muscle knots are painful areas in your body that can affect your range of motion.
But what are muscle knots? Are these actual “knots” in your body? What causes them? How do you relieve muscle knots?
In this guide, we will cover everything you need to know about muscle knots. So read on to enhance your understanding of them and identify them early on for effective treatment.
Everything You Need to Know About Muscle Knots
What Are Muscle Knots?
If you have ever heard of a muscle knot, you may have imagined it to be a twisted part of your muscle. But that’s not the case. Muscle knots are actually muscle spasms that tense up a certain area of a muscle. As a result, you feel pain and discomfort in that area.
Muscle knots can develop anywhere in your body with muscle mass. Some of these areas include the back, shoulders, neck, shins, hips, knees, thighs, and calves. Muscle knots usually occur due to repetitive motion and are incredibly common among athletes.
Symptoms of Muscle Knots
Muscle knots are not visible on scans. However, they can be identified by a physical examination of the area. They are characterised by the following symptoms:
- Reduced range of motion
- A hardened spot in the muscle
- Pain and tenderness in the affected area
- Referred pain in the nearby muscles
- Muscle twitching
Muscle spasms are thought to affect the blood flow in the affected area, which causes pain and tenderness in the knotted area.
Common Causes of Muscle Knots
Muscle knots are usually caused by irritated muscles due to repetitive motion. If you train a certain group of muscles regularly, you will develop muscle knots in that area. They are also caused by maintaining the wrong position for too long, driving for too long, and sitting in the same position without any breaks.
Some other causes of muscle knots include:
- Physical trauma
- Emotional stress
- Poor posture
- Muscle injury
- Prolonged sitting or bed rest
- Inadequate sleep
- Poor posture
How to Relieve Muscle Knots?
Even though muscle knots can be managed at home, it is best to get yourself examined and treated by a professional physiotherapist.
Some effective treatment options for muscle knots include:
1. Stretching Exercises
Stretching at home can relieve muscle knots that occur from maintaining an uncomfortable position for a long time. They can also help prevent any knots in the future.
If you have identified the areas that are knotting up, consult with your doctor or physiotherapist to determine stretching exercises that can help loosen up those muscles.
2. Heat and Ice Therapy
Heat and ice therapy is highly effective in all kinds of muscle pain. Using an ice pack on the affected area for a short time and then applying a heating pad can offer relief against muscle knots.
Alternate between both heat and cold therapy and if one of these offers more comfort, continue using that one until your pain is completely gone.
3. Trigger Point Massage
Trigger point massage is one of the most effective treatment options available for muscle knots. Applying firm pressure on the affected area through trigger point massage allows the tensed-up muscles to release. You can perform trigger point massage at home by identifying the knotted area and pressing hard on it.
However, it’s best to opt for a professional trigger point massage. Physiotherapists use expert and tailored massage techniques to release muscle knots more effectively.
Muscle Knots Treatment in London | One Body LDN
If you are looking for physiotherapy in London to treat muscle knots, head on over to One Body LDN today. The expert physiotherapists at our clinic will examine the affected muscles in your body and perform a professional massage that is tailored for you.
We can also help you identify the areas around the affected muscle that may be causing pain. So book your appointment today to get effective treatment for muscle knots in London.