Muscle knots (myofascial trigger points are small, bump-like areas of muscle that can be painful to . They occur when muscle fibers or the fascia underneath them tense and tighten.
trigger points are classified as either active or latent. active trigger points can be painful without touch, . Latent trigger points are only painful if someone presses them.
Myofascial trigger points can cause pain and affect range of motion. There are ways to both treat and prevent these ‘knots’
Muscle knots can develop almost anywhere on the body where muscle or fascia is present.
The knots feel like small, hard lumps or nodules. A person may have to press deep into their connective tissue to feel the knots or trigger points.
Trigger points often cause what doctors call referred pain. When a person presses on the trigger point, the pain spreads from the trigger point to nearby muscles.
Sometimes, the muscle may twitch or move when the knot is pressed. This symptom helps differentiate a trigger point from a tender point. A tender point is an area that hurts only in the pressed location, and the pain does not radiate to other muscles.
Places where muscle knots commonly occur include:
The most common source of muscle knots is the trapezius muscle. This muscle makes a triangle-like shape from the neck to the middle of the back and the shoulder.
Tension and knots in the trapezius muscles often occur due to stress and poor posture.
Common causes of muscle knots include:
A person who spends a significant amount of time sitting at work may develop muscle knots due to staying in the same position for prolonged periods.
Poor posture and a sedentary lifestyle can lead to muscle knts.
A person may be able to push or rub out the knot by applying steady pressure to the pressure point. With enough pressure, the knot will start to feel softer to the touch and may begin to release.
A person can also place a tennis ball between their back and the wall or floor and roll gently on the ball to massage the muscles.
People can also use a foam roller to massage the muscle and work out knots. A
Deep Tissue Massage treatment is a recommended way of relieving muscle knots . Deep tissue: The best massage to relieve stress and muscle tension. Deep tissue massage can loosen painful “knots” and realign deeper layers of muscle through a combination of firm pressure and slow strokes. Your therapist will not only work on the usual muscles but on the connective tissue as well..
These are aimed at smoothing out the muscle knots and reducing pain
Practicing good posture and engaging in regular physical activity are excellent ways to prevent muscle knots.
Many knots develop from repeated muscle trauma, so a person may wish to engage in different activity types to prevent overuse of the same muscles. Activities might include swimming one day and walking the next.
A doctor or physical therapist can help ensure a person is practicing the right postures when exercising or working.
Evaluating ways to practice better posture and form can help a person prevent muscle injuries and muscle knots.