Have you ever felt a knot in your muscle? They can be very painful and sometimes even debilitating. While we've all experienced them, it's not always clear why they happen or how best to treat them. The first thing is to understand what causes muscle knots.
What is a knot in my muscle?
When you feel a knot in your muscle, it’s not just a sensation or the product of an overactive imagination. It’s actually called an adhesion. An adhesion is caused by inflammation and adhesive bands between muscle fibers that can form after injury or overuse. The more often you stretch and massage the area, the less likely it is to turn into a knot. Massage can help prevent adhesions from forming and reduce swelling on any existing ones (which also helps with flexibility). However, it may take several sessions to fully relieve an area with adhesions in their muscles so make sure to give yourself plenty of time for self-care!
Massage a knot out with moderate pressure.
To massage, a knot in a muscle, use your thumbs, knuckles, or carefully guided elbows to apply moderate pressure to the area, checking in with your partner about the pressure. As you're massaging it out, make sure to apply pressure in small circles as well as back-and-forth motions to mimic the way muscles move naturally when you move your body.
The best way to apply this kind of pressure is using effleurage—or "gliding" strokes— to warm up the area, which washes over the muscle fiber in an easy-going manner that reduces tension and helps it relax more easily. Massage therapists often use effleurage techniques followed by petrissage (kneading) or cross-fiber friction (rubbing across a muscle) on tense areas around the shoulders or neck after they've loosened up with effleurage moves.
Use temperature to reduce the pain of a knot.
To further reduce pain from a knot, try applying a hot or cold pack to the area. A heating pad or hot water bottle are both options.
Use self-massage techniques to treat knots.
To treat a muscle knot, you can use self-massage techniques. These techniques include using a foam roller, tennis ball, lacrosse ball, and massage stick. You can also use a massage ball or golf ball to help relieve the muscle fiber adhesions.
Massage can help reduce the pain of muscle knots by increasing blood flow to the affected area and relaxing tense muscles. When you massage a knot, it often feels like you are stretching a rope or taffy which is stuck in your muscle tissues. This may be a result of increased blood flow to the site of tension, but it also may be due to the relaxation of the connective tissue that surrounds your muscles (called fascia).
Massage can help loosen up this tightness and adhesions that form within our bodies as we move around during daily life—not just after exercise! Some people find this process painful until they get used to it; others find their body begins releasing knots without much effort on their part once they start regularly massaging themselves with oil or lotion over time. The key here is consistency: regular self-massage sessions will allow your body's natural ability to self-repair and heal time by time so that you feel better overall!
Massage can help reduce the pain of muscle knots, so be sure to book yours today at www.pressmodernmassage.com