The medical term for muscle knots is myofascial trigger points. These are occur when muscle fibers or the bands of tissue called fascia underneath them tense and tighten.
These knots can develop almost anywhere on the body where muscle or fascia is present.The knots feel as if they are small, hard lumps or nodules. A person may have to press deep into their connective issue to feel the knots or trigger points. These knots commonly occur calf muscles, lower back, neck, shins, shoulders
CausesCommon causes of muscle knots include:Stress and tension, injuries related to lifting and repetitive motion, poor posture, prolonged bed rest or sitting without stretching.
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. sedentary lifestyle.
People who play sports or work with their hands may also be at risk because they engage in repetitive activities. Repeatedly, doing the same motion can cause tension and knots over time.
How to treat at home?
People may want to try home remedies, which are often the first line of treatment for muscle knots. The individual should begin by evaluating why their muscle knots might have occurred.
If someone’s muscle knots are due to prolonged sitting or a prior muscle injury, engaging in regular stretching breaks may help reduce muscle tension.
People can also try:
Applying a cloth-covered heat pad or ice pack to the affected area
Aerobic exercise, such as swimming, jumping jacks, and cycling to loosen tight muscles
Taking anti-inflammatory medications, such as ibuprofen to reduce muscle pain
If stress is the cause of someone’s muscle knots, they can take steps to reduce it, including:
Taking short stretching and deep breathing breaks during the day
Exercising for 30 minutes a day
Reading a book or listening to music
Getting more sleep at night
Spending at least 15 to 30 minutes a day on relaxation techniques, such as meditation or gentle yoga
ANRC Physiotherapy Clinic is concerned with the assessment, diagnosis and treatment of disease and disability through physical means rather than by drugs. Theaim is to restore movement and function to as near normal as possible