Muscle knots or myofascial trigger points are usually painful and can cause headaches. Muscle knots are formed when muscles are used to lift too heavy a weight, misbehave, stress, or anxiety and make the muscles difficult to train. Muscle knots can be removed through repeated therapy and in a variety of ways, depending on personal preference and the most appropriate method for the muscle being treated. In addition, you can make lifestyle changes to prevent new knots from forming and learn some techniques for dealing with pain.
Step
Method 1 of 3: Removing Muscle Knots
Step 1. Know where the muscle knots are in your body
There are muscle knots that hurt without being pressed so they are easy to spot, but there are also those that only hurt when pressed. Use your fingers to gently press certain muscles to look for muscle knots. Muscle knots often form in the upper back, so start here.
Step 2. Ask a massage therapist for help
Masseurs are trained to treat muscles and know the best technique for removing muscle knots by pressing the muscles and surrounding areas of the body. He understands how this therapy affects the surrounding muscle tissue and your entire body.
Step 3. Massage yourself
Professional masseuses usually charge more, especially if you need regular massages. Another way is to learn massage techniques that you can do yourself. Gently squeeze the muscles and massage in circular motions. Massage your body to feel more comfortable, even if there are no muscle knots.
There are massage tools and pain relief creams that you can use while massaging. One way is to use a tennis ball rolled over the muscle knot and the area around it while slightly pressing it until the muscle knot feels a little sore. Hold the ball for 30 seconds while pressing down. Repeat this method for the other muscle knots
Step 4. Heat or cool the muscle knot and surrounding area
Therapy by changing the temperature of the muscles can relax sore muscles.
- Heated or cooled compress pillows can relieve pain due to muscle knots.
- Use a cooling spray when stretching your muscles.
Step 5. Take a warm bath
A warm bath can relax the body and muscle knots. Dissolve Epsom salt to aid recovery. A warm shower under the shower can also help, but is not very effective. Stand in the shower and direct the water at the muscle you want to treat. In addition, you can soak in a hot tub.
Step 6. Perform muscle stretches
Stretching keeps muscles flexible. Start practicing taici or yoga that combines relaxation with stretching.
Step 7. Exercise regularly
Exercise can affect muscles the same way massage therapy can. Exercising regularly will stretch and maintain muscle flexibility by relieving muscle tension.
- Aerobic exercise can also relieve muscle soreness, especially exercises for the shoulder muscles, such as swimming.
- Bikram Yoga, also known as hot yoga, provides the same benefits as soaking in warm water with the bonus of flexibility training. Make sure you know the rules before practicing hot yoga. Drink water before and during exercise. Do not eat large meals at least 3 hours before training. Choose a menu that is light, easy to digest, and contains lots of electrolytes, such as bananas. During practice, if you experience cramps accompanied by vertigo, dizziness, nausea, or weakness, leave the yoga room immediately and seek therapy due to excessive heat. Bikram yoga classes usually last for 1.5 hours. Consult with the instructor before starting to practice. If you're not used to high temperatures, it's a good idea to take your first class just to get used to it, instead of practicing right away with the other participants.
Step 8. Do hypnosis
Hypnosis can relax muscles and relieve pain.
Step 9. Consult a physical therapist
When you talk to a physical therapist, you can learn exercises to strengthen and stretch your muscles. It can also help you make lifestyle changes to prevent muscle knots.
Method 2 of 3: Changing Your Lifestyle
Step 1. Organize your workplace
Sitting hunched over at the computer can increase the risk of muscle knots. Choose a chair with a good backrest and an appropriate table height so you don't have to work while slouching. Use an ergonomic keyboard to maintain good posture.
Step 2. Pay attention to your posture
Get used to sitting or standing with an upright posture to relieve muscle knots while relaxing your shoulders so you don't tense up.
Don't forget to check your posture, even if you're busy at work. Leaning on a table or sitting in a chair with a poor backrest can form muscle knots
Step 3. Pay attention to the sitting position
For example, maybe without realizing it, you have been sitting watching TV while facing the wrong direction or sitting in the car with your body tilted to the left. From now on, try to pay more attention to the sitting position because it can form muscle knots in the shoulders and back.
Step 4. Ask friends and family members for help
Those closest to you can remind you not to bend over or sit in an inappropriate position.
Step 5. Do meditation
Meditation can build awareness of your posture and help you relax.
Step 6. Relax yourself consciously
When you find yourself tightening your shoulders, relax them consciously. Take a deep breath and then exhale slowly, imagining the tension in your shoulders coming out as you exhale. Repeat this exercise as needed.
Step 7. Take vitamins
Muscle knots are easy to form if you are not getting proper nutrition. Therefore, make it a habit to consume fruits, vegetables, and vitamins to complement the diet you are doing.
Step 8. Take cognitive-behavioral therapy (CBT)
This therapy is not meant to relieve muscle knots or muscle soreness, but it can help you deal with pain by changing your attitude. In addition, you may need to exercise more and this therapy can encourage you to want to practice.
Method 3 of 3: Coping with Pain
Step 1. Use transcutaneous electrical nerve stimulation [TENS]
This therapy is done with a low-voltage electric current to relieve pain. This tool is usually available at the doctor's office or can be purchased at drug stores. You have to place two electrodes on the sore muscle and then turn on the device to allow an electric current to flow.
Step 2. Take anti-inflammatory drugs
This medicine can relieve pain and reduce swelling in the muscles.
Step 3. Talk to your doctor about whether you need an injection
Doctors can give medication by injection to relieve pain or use local anesthesia.
