Muscle Knots - How to make them go away

Flowers are in bloom and the weather is warming up. There’s a new energy of life and vitality in the air. You might be doing a deep spring clean or preparing your veggie garden beds. Maybe the nicer days have you outside running or riding your bike along the Willamette River. Whatever it is that you are doing, I’m sure you’re starting to feel some muscle tension and may even be feeling pain from muscle knots. You might be asking yourself, as many clients have, “Why do I get these stubborn knots and will they ever go away?” 

Q:“WHAT ARE MUSCLE KNOTS?”

A:“Knots” aren’t actually knots at all, but are areas where muscle fibers contract together and limit blood flow. This can cause stiffness, immobility, and pain. Several contracted muscle fibers in the same area create a “knot.” Because these fibers are already contracted, their strength and range of motion is greatly reduced. This cycle of pain and dysfunction can cause muscles to become weakened and more irritated. This, then, can refer to other muscle groups making them contract. When a muscle is knotted it restricts blood flow. Oxygen and nutrients have a harder time finding their way deep into the muscle, and it’s harder to process the elimination of waste. Ever felt a crunch when massaging a knot? That crunchy feeling can be scar tissue, metabolic waste buildup, or fascial adhesions in your muscle.

Muscle knots can be present in both superficial muscles, like the trapezius, and deeper ones like the rhomboids, which reside under the trapezius. Typically muscles knot and seize due to repetitive motion, posture, or stress. Do you notice upper back pain in the trapezius and rhomboids? It could be due to repetitive actions like working at a computer all day, looking down at your phone, or diving deep into a novel you can’t put down. However, there can also be emotional causes; depression, grief and heartbreak will typically round the shoulders forward to protect the heart. 

Q: “ARE MUSCLE KNOTS PREVENTABLE?”