Muscle knots are called “trigger points” which happens when the fibers of muscles cannot relax. They are usually found in the trapezius muscle which is a large muscle located at the bottom of the skull down the back and out to the shoulder.
Causes of muscle knots
- Acute trauma is a single instance of shock to the body such as incorrect work outs, intense work out and sleeping in an uncomfortable position.
- Chronic microtrauma happens on extended periods of time such as living and working with poor posture, muscoloskeletal disorders, physical imbalances and repetitive bouts of acute trauma.
- Seek the help of a massage therapist to apply massage techniques in relieving muscle knots.
- Apply hot or cold to the affected area. Apply an ice pack on the area for at least 15-20 minutes at 3-4 times every day on the first 2-3 days after the injury. The cold temperature will lessen the flow of blood and lessen the inflammation, pain and the bleeding of the affected area. After 2 days, apply a warm compress on the area.
- Apply heat on the area to lessen the muscle knots at the back, promote flow of blood and relax the muscles. Heat can be in the form of a heating pad or a wet towel warmed in the microwave. Apply heat for at least 15-20 minutes at 3-5 times every day.
- In a bathtub filled with warm water, add a cup of Epsom salts and mix until totally dissolved and soak in the solution to relax the knotted muscles.
- Perform stretching and relaxation techniques such as tai chi or yoga to keep the muscles flexible.
- Take the prescribed over-the-counter anti-inflammatory medications to lessen any swelling in the affected area.
- Perform exercises regularly to stretch and maintain the flexibility of the muscles and lessen the tension.
- Consult a physical therapist for some rehabilitation exercises to stretch and strengthen the muscles as well as lifestyle changes to prevent muscle knots.
- Maintain good posture to prevent muscle knots. Sit up and stand up straight and avoid tensing the shoulders.
- Proper back support for the chair and the desk should have an appropriate height to avoid slouching while working. Another alternative is using ergonomic keyboards to assist with correct posture.
- Perform meditation to relax the muscles.
Disclaimer / More Information
The material posted on this page on muscle knots is for learning purposes only. Learn to recognize and manage muscle issues by taking a first aid and CPR class with one of our training providers.