A muscle knot is a point in a muscle where contracted fibers can not release. They are usually painful and if left untreated can cause restriction through the joints. Most typically, people experience knots in their shoulders and back which cause pain and restricted range of motion through the neck. At lot of times however, people simply live with their knots and a life of restriction and pain becomes their norm.
Say this aloud, PAIN IS NOT NORMAL. Once again, for emphasis: PAIN IS NOT NORMAL. We should never concede to living in pain, no matter how small or insignificant it may seem at the time. Rest assured, small pain when left untreated, will almost definitely lead to bigger, more profound issues.
Here are some simple treatments you can do at home:
- MASSAGE THE KNOT WHILE IN A HOT SHOWER. Using the pads of your fingers work through the knot in one direction for some time and then move your fingers in a perpendicular direction. This cross-section movement should work to loosen the knot.
- USE A LACROSSE BALL AGAINST A WALL. This method is useful when a knot is in a hard to reach area or is particularly deep. Get a lacrosse ball or other hard ball and place it over the knot in-between you and a wall. Then move your body around so the ball works through the knot. This may be a little painful, but you can adjust the pressure by easing up your body against the wall. Now, bear with me here, you may find a spot that it particularly painful….sink into that spot and just let the pressure of the ball push on the knot. Using this technique you will actually feel a release of the muscle bundles. This is called SMFR, self myo-fascial release.
- APPLY A DEEP TISSUE LOTION. My favorite is Deep Blue Rub by doTerra. This rub penetrates the muscles and helps to release the knot. It also helps to relieve some of the pain associated with your tough knots.
- EPSOM SALT BATH SOAK. When in doubt, take an Epsom salt bath. Epsom salt is magnesium rich and helps to restore balance to your body. This is great for general aches and pains as well.