One of the simplest solutions to the problem of muscle knots is just to wait. petesphotography/E+/Getty Images How do you get rid of muscle knots? The idea behind it is the same as massaging, except this method can be done in the comfort of your own home using a foam roller, rolling device, a hard ball, like a lacrosse ball or softball, or even a small piece of PVC pipe. One method to get rid of muscle knots that you can try at home is called self-myofascial release. Most people wouldn’t consider sitting at a desk strenuous, but holding one position for hours at a time places stress on your muscles. For instance, if you are consistently hunched over a computer all day, you may notice knots developing in your upper back and shoulders. You don’t need to be a gym rat, though, to be familiar with muscle knots. Since running is a new movement, you may notice some knots in your calves, which you asked to do a lot of new work. Imagine adding a couple of days of running to your typical weekly routine of just lifting weights. They can also crop up if you introduce a new movement pattern to your daily workout. For example, you may develop knots in the muscles you stressed the most during a particularly intense day of exercise. Myofascial trigger points tend to develop when a muscle is irritated by a new or more strenuous-than-usual repetitive motion. Muscle knots don’t show up on medical imaging scans, and researchers are still trying to figure out the exact physiological mechanisms within the muscle that cause this reaction. The little lumps are typically tender to the touch and can limit your range of motion or lead to pain during various movements. And that clump of inflamed tissue is a myofascial trigger point. When your muscle gets damaged – even just a little – it can cause inflammation in the bands of muscle and the fascial layer above. The fascia is the thin layer of connective tissue that surrounds the muscle. The knots you detect in your muscle, which may feel as small as a marble or even as large as a golf ball, are called myofascial trigger points. VioletaStoimenova/E+/Getty Images What are muscle knots? What are they, and how can you get rid of them when they happen? Some of the most common questions I’ve heard during my years as a personal trainer and researcher in this field involve muscle knots.
Figuring out programs to maximize performance, regardless of training goal, goes beyond what to do during the workout – it’s also about how best to prepare for and recover from the stress exercise places on the body. The goal of much of my research is to understand how different movements and forms of exercise place stress on the muscles. So what was going on with that muscle knot? It’s probably something you’d like to avoid or minimize in the future, if possible, though. Over the course of the next few days, your back slowly loosens up, and eventually, your shoulder returns to feeling normal. Every time you try to move it around, the area feels tight, with slight pangs of pain. When you rub your shoulder muscles, it feels like you’re prodding a little gumball under your skin. The next morning, you wake up and realize the back of your shoulder blade feels stiff. Your muscles feel a bit tired, but all in all, you’re able to go about the rest of your day just fine. Imagine you’ve just completed a tough upper-body workout.
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