All you need to know about muscle KNOTS....

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WHAT ARE MUSCLE KNOTS?


          Muscle knots are small bump or peanut like structures along the bulk of the muscles. These are tightened and contracted fibers of the muscles that remain contracted even when the muscle is at rest. These tensed group of muscle fibers are sensitive to touch and cause pain in other parts or those segments of the body they are adjacent to. Medically they are called as Myofascial Trigger points.

TYPES OF TRIGGER POINTS


  1. ACTIVE Trigger Point.
  2. LATENT Trigger Point.
  • Active Trigger Point : In this the person need not necessarily touch the trigger point to feel the pain. The trigger point will radiate pain even when at rest or placed in a specific position.

  • Latent Trigger Point : In this the trigger point generates pain only when it's been pressed.  

CAUSES :-
  • Sedentary lifestyle
  • Overuse injury 
  • Poor postural ergonomics 
  • Dehydration 
  • Unhealthy eating habits 
  • Stress 
  • Anxiety 
  • Prolonged sitting or bed rest 
  • Direct injuries like break, tear, strain, twists, sprain 

Other symptoms caused due to muscle knots 



  • Headaches 
  • Toothaches 
  • Ear aches 
  • Stiffness 
  • Restricted movements (pulling like sensation within the muscle bulk)
  • Nerve stretch 
  • Swelling 
  • Tenderness 

TIPS TO AVOID MUSCLE KNOTS 
  • Proper work ergonomics 
  • Stretching in between long sitting hours 
  • Routine exercises 
  • Warm up and cool down session before and after workout 
  • Avoid overuse 
  • Healthy eating habits (meals containing adequate proportions of Calcium, Magnesium, Potassium
  • Drink plenty of water 

WHERE DO MUSCLE KNOTS MOSTLY DEVELOP? 



Trigger points can develop anywhere in the body. 
However some of the common areas are,
  1. Neck and shoulders
  2. Upper back 
  3. IT band
  4. Gluteus muscles
  5. Calves 
  6. Shin 

DO MUSCLE KNOTS GO AWAY BY THEMSELVES?
The primary reason why the muscle knots are formed is to ensure protection to an injured, sprained or weakened spot. The muscles around the affected area will tightened up to prevent more injury. These knots are persistent and remain until the knotted area is broken up and the muscles contract.

TREATMENT:- 
  • Physical therapy
  • Dry kneedling 
  • Acupuncture
  • Stretching 
  • Massage therapy 
  • Lifestyle modification 

Reference :- 










Dr. Maria Jennifer Saldanha (P.T.)
(B.P.T., C.A.F.T.I.)
For home visits and online consultation
+91 8454948909




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