What is a Knot?
Ever felt a tender, painful lump beneath your shoulder blade? That's likely a muscle knot, also known as a trigger point. These tight, overactive muscle fibres can cause a range of discomfort, from localised pain to referred pain in other areas like the neck or head.
How Do Muscle Knots Happen?
Muscle knots often develop due to repetitive motions, prolonged posture, or overuse. If you spend long hours over a desk, playing sports that involve repetitive movements, or carrying heavy loads, your muscles can become fatigued and overactive, creating the feeling of knots. A
How to Get Rid of a Knot
While there are many self-care methods to address muscle knots, consulting a physiotherapist is often the most effective approach. At Ground Up Physiotherapy, our experienced physiotherapists can provide a comprehensive assessment and tailored treatment plan to alleviate your pain and improve your mobility. Here's a brief overview of what you can expect:
- Thorough Assessment: Our physiotherapists will evaluate your symptoms, medical history, and lifestyle to identify the underlying causes of muscle tension
- Targeted Treatment: Based on the assessment, we will develop a personalised treatment plan that may include:
- Soft Tissue Therapy: Techniques like massage, trigger point release, and myofascial release can help reduce the tension of your muscles
- Exercise Therapy: Our physiotherapists will prescribe specific exercises to strengthen the muscles surrounding the shoulder blade to improve sensation and help improve posutral strength.
- Dry Needling: This technique involves inserting thin needles into the affected muscle to release trigger points and reduce pain.
How Can I Prevent Muscle Knots?
Incorporating certain lifestyle changes and habits can significantly help reduce the sensation of tight muscles.
- Postural consideration: Pay attention to your posture throughout the day, it is important to constantly move in various directions as your spine is made to bend and rotate.
- Regular Exercise: Engage in a balanced exercise routine that includes strength training, flexibility exercises, and cardiovascular activities.
- Ergonomic Setup: Ensure your workspace is ergonomically designed to minimise inefficient postural positions.
- Stress Management: Practice relaxation techniques like meditation, yoga, or deep breathing to reduce stress and muscle tension.
- Regular Check-ups: Visit a physiotherapist for regular check-ups, especially if you have a history of muscle pain or engage in physically demanding activities.
If you're struggling with persistent muscle tension, don't hesitate to seek contact us for guidance. At Ground Up Physiotherapy, we love to help you move well!
We are located in the Canterbury-Bankstown region of Sydney, inside a well-equipped gym that will allow you to build strength and move with confidence again.
