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Understanding Muscle Knots : Causes, Treatment, & Prevention
Education, April 14, 2025
Muscle knots, a common yet often misunderstood condition, was the topic during a recent national radio segment that I was asked to contribute to. Listeners were eager to learn what these mysterious knots are, how to treat them, and, importantly, how to prevent them.
Muscle knots, clinically referred to as trigger points, are tight, sensitive areas within muscle tissue. They can range from small lumps to large bands and are often accompanied by discomfort or pain. While they might seem like minor annoyances, these knots can indicate deeper issues affecting overall movement, function and holistic health.
Muscles do more than move our bodies; they also protect joints and ligaments, making them more resilient to forces. Interestingly, muscles are a critical part of our endocrine system, acting as a major site for glucose disposal (up to 80%), facilitating fatty acid oxidation, and serving as a reservoir for amino acids. They are central to energy utilisation and production. Inactivity can lead to muscle tissue being replaced by adipose tissue, which contains fewer and lower-quality mitochondria compared to muscle cells. This can have a negative effect on energy levels throughout the day.
Causes of Muscle Knots
The primary factor contributing to muscle knots is activity level—specifically, the wrong amount and type of activity. This can include insufficient activity, overuse, or unaccustomed movements.
Overuse and Unaccustomed Activity: This can lead to acute muscle injuries, ranging from minor strains to major tears. When this happens, muscles develop knots to protect or brace the area, allowing the system time for healing. It’s crucial to rest and not hinder this natural process. Conversely, not engaging in enough activity can lower muscle capacity, making injuries from overuse or new activities far more likely.
The Importance of Movement: Everyone has an ideal amount (sweet spot) of movement that keeps their body functioning optimally. Consistent, daily movement is foundational to health and well-being. This should consist of cardiovascular exercise (walk, jog, cycle), strength work (squats, push-ups, step ups, progressing to weights), and mobility (eg Pilates or yoga)
Other Contributing Factors
Dehydration and Nutrition: Muscles are about 75% water, which is vital for various physiological functions, including nutrient transport and muscle contraction. Dehydration can impair performance, contribute to cramping, and increase injury risk. Similarly, poor nutrition can lead to energy deficiencies and impaired protein synthesis, affecting muscle health.
Treating and Preventing Muscle Knots
Addressing muscle knots involves a combination of appropriate rest, targeted treatments, and lifestyle changes:
Rest and Recovery: Allow muscles to heal naturally after overuse or injury. Avoid activities that exacerbate the pain. As an athlete and physiotherapist I have come to understand that this commonsense approach is lacking in many people.
Hydration and Nutrition: Ensure adequate water intake and a balanced diet rich in essential nutrients to support muscle function and repair.
Physical Therapy and Massage: These can help release tension in the muscles, improve circulation, and smooth out recovery. Techniques like foam rolling can also be beneficial.
Exercise and Movement: Engage in regular, balanced physical activity to maintain muscle and general health. Incorporate strength training, flexibility exercises, and aerobic activities into your weekly routine. This should not be viewed as luxury. It is a necessity for wellbeing. Exercise is a 'polydrug' with positive benefits on every part of our system from our brains, to our gut, blood vessels, heart, right through to muscle.
Posture Correction: Be mindful of posture in daily activities. Ergonomic adjustments at work and regular micro chunks of activity can prevent muscle issues over the long term. Blend in activity throughout your day. Motion is lotion.
Stress Management: Stress can exacerbate muscle tension, so practices like yoga, meditation, or deep breathing can help reduce overall tension. The most important aspect of managing stress is making sure your environment allows you to thrive. One of the largest components of this is the quality of your relationships. Are your people helping promote your wellbeing?
Conclusion
Muscle knots, while often dismissed as minor nuisances, can have broader implications for our health and mobility. Understanding their acute and chronic causes and implementing preventive measures can significantly improve quality of life. Regular movement, proper hydration and nutrition, mindful posture, and stress mitigation all play critical roles in maintaining muscle health and preventing the formation of these pesky tell tale knots. By taking a proactive approach, you can ensure your muscles remain strong, resilient, and free of rising tension, helping you live a longer, more energetic, active life.
Radio Interview link -
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