Knot again!!!
Did you know, there are over 650 muscles in the human body, the Gluteus being the largest and the Stapedius (found in our middle ear) being the smallest. Our muscles not only support movement, they also help maintain posture, keep blood circulating as well as assist with breathing. As the muscular system dominates our other bodies systems in terms of size, it’s no surprise that many, if not all of us, have had some exposure to muscular knots, either physically or at least heard/used the term ‘knot’.
With this in mind, and answering one of my most frequently asked questions within practice; ‘What is a knot?’ Here's some information on what they are, their common causes and how we can manage them.
The science:
Knots are also known as trigger points. However, as the word ‘knot’ is less of a mouthful so I’ll stick to using it in this blog!
It’s worth mentioning that due to the anatomy of our muscular system connecting to bones via tendons, it’s physically impossible for our muscle fibres to get themselves into ‘knots’. Rather, a knot is an area of contracted or tightened muscle fibre which is unable to relax off.
Knots can develop almost anywhere on the body where skeletal muscle is present. They can sometimes feel painful to touch and in some instances we may not even notice their presence day to day. It’s important to note, having knots in our muscular system is not unusual, but actually very common.
The causes:
The most common causes that are often to blame are:
- Overuse or repetitive movement. For example; playing racquet sports, decorating, gardening or texting
- Poor posture
- Prolonged inactivity and/or sedentary job
- Stress and tension
- Dehydration
How can we manage knots?
There are many ways we can manage the build up of knots in our muscular system. From home remedies, improved general awareness and of course massage! Using the above common causes, here are some ideas and examples of how to manage this;
- Try to avoid repetitive movement either by switching up or alternating your exercise regime, this will not only avoid repetitive movement/overuse, but will also keep your exercise plan fresh whilst at the same time, helping with the boredom factor. Win Win!
- Most of us know about the importance of posture, but making small and simple changes such as avoiding looking down at our phones or laptops, instead, by trying to adjust them to meet our natural eye line, can make a world of difference in the long run.
- Where possible if we find ourselves in a sedentary job, to get up or break away from our static position as often as possible, again simple but highly effective.
- Where stress and tension are factors, trying to take the time to adopt relaxation techniques such as breathing, meditation, walks or any stress buster technique that works for you.
- Did you know that approximately 60% of the human body is made up of water? Keeping hydrated is important and has many benefits, but specifically for the muscular system, it helps maintain electrolyte levels important for strength and control, as well as the recovery process after exercise with the removal of toxins.
- Simply stretch! Often forgotten, neglected and occasionally seen as ‘boring’. Stretching can be a powerful tool, when used appropriately, in the management and prevention of the build up of knots.
- Regular massage can act as a top up to the above examples and ideas. If used frequently, massage can act as an early detection for the build up and subsequent removal of knots in our muscular system as well as working away any stresses or strains.
Whilst massage may not be an option at the moment, why not try some of the techniques mentioned at home? If you wanted to personally discuss a bespoke plan, remember we are here to offer any support or guidance during this time so do get in touch. Look forward to seeing you all again soon.
