Muscle knots, also known as Myofascial trigger points, are hard, sensitive areas of muscle that tighten and contract even when the muscle is at rest. Whether you lead a sedentary lifestyle or work out a lot at the gym, you’re equally susceptible to getting these. They occur when the muscle fibers are unable to get rest and cannot relax. Removing muscle knots can take a lot of effort and you may have to employ a variety of techniques.
Apegeo brings to you tested techniques to remove muscle knots along with a few hacks to avoid them from occurring.
1. Try the Graston Technique.
The Graston Technique is a more intense version of a massage. It uses 6 different types of stainless steel tools to perform muscle mobilizations. This technique should only be performed by trained practitioners.
2. Use tennis balls.
Lie flat on the ground and place tennis balls underneath the pain points. Press gently and try rolling the balls over the knots. Knots get soothed by pressure and rubbing, and tennis balls are excellent at it. You may feel pain and discomfort at first, but with time it should subside.
3. Use a WALBALL.
If lying on the ground and using a tennis ball is not your thing, you can perform a similar routine using a product called the WALBALL. It can be attached to a wall using its suction cup and can then be used in a manner similar to using a tennis ball.
Locate the knot and firmly press the area. Then using your fingers, rub the knot in a circular motion. Massage increases blood circulation, improves muscle function and helps loosen up the muscles, thereby removing the stiffness. You may also seek the help of a friend if the knots are located in places where your hands cannot reach. Enlisting the help of a trained massage therapist is suggested.
5. Try using an umbrella.
If you don’t have a friend around and the knot is located in your back, you can try using an umbrella with a curved handle to alleviate the pain. Place the end of the umbrella’s handle over the knot and gently apply pressure while using it.